The body releases chemical bonds in the foods you eat through oxidization to get the needed energy. Energy is also required to transport, synthesize and replace molecules that makeup body tissue. Your body constantly burns energy to support its autonomic systems, such as breathing, the nervous system, circulation, body temperature regulation, and physical activities. Eating less than your TDEE will lead to weight loss while consuming more than your TDEE will result in weight gain. It quantifies the calories needed to maintain your weight. This concept includes the amount of calories necessary for the food to be processed and assimilated by the body, but since it is a very small percentage, it does not have a great impact on the result.Total Daily Energy Expenditure (TDEE) refers to the total energy your body expends in a day. It should also be noted that, in some cases, in order to make the calculation more accurate, a third variable is taken into consideration, such as the thermogenic effect of the food. Since there is no single universal formula for the calculation of one of the variables, the TMB, but several that use different equations, the result of the TDEE can vary depending on whether one or another is used. Also included in this group are those who have a job that requires constant physical activity, even if they do not follow a daily training program.Īs with so many other indices, Total Daily Energy Expenditure does not provide totally accurate information, but it does provide sufficiently accurate information to be used in nutrition strategies. The highest level is the one that includes people whose training is focused on achieving results, so their sessions, which can be up to two per day, require a very high level of intensity that always lead to exhaustion. The factor assigned in this case is 1.72. The fourth level, that of intense exercise, can be applied to people who follow a daily physical activity routine (6-7 days), and whose level of hardness is high enough to demand significant effort from their body. The factor assigned to this level is 1.55. The third level, moderate exercise, assumes that the person already has a regular exercise program that he/she completes consistently (3-5 times per week), without high physical demands, and that his/her daily activity involves movement. This level has an assigned factor of 1.37. The level considered as light exercise involves low-intensity physical activity performed occasionally (1-3 times per week) and the performance of a daily routine that, without being sedentary, does not have a high mobility component. The lowest level considers that the person performs minimal daily activity, does not practice sports and remains seated or immobile most of the day. The five categorizations are fairly well defined, and on that basis an index is applied, usually expressed as 1.2 to 1.9. It is calculated by taking into consideration, on the one hand, the deliberate physical activity that a person performs and its degree of intensity, but also whether their daily routine involves considerable physical strain or whether, on the contrary, they lead an eminently sedentary life. Its most common formula (Mifflin-St Jeor) isīMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5 (Men)īMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161 (Women)
It is the minimum energy required for the body to function under stable temperature conditions and without digestive activity. The two variables that compose it must be previously calculated.īasal Metabolic Rate (BMR). Your Total daily energy expenditure (TDEE) is cal How each variable is calculatedĪlthough the TDEE has a formula.
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