Total Daily Energy Expenditure, or TDEE, is the amount of energy you expend in a day. Understanding TDEE is an important starting point for prescribing calorie and macronutrient goals for your clients. ⁠ 🔥 Basal Metabolic Rate - The calories that your body burns at rest, necessary to support proper functioning. Your BMR is surprisingly high, often accounting for around 70% of total energy expenditure.⁠ We use an InBody to arrive at this number. ⁠⁠ 🔥 Non-Exercise Activity Thermogenesis - NEAT is the reason we emphasize the importance of being active throughout the day, and this number will vary depending on how much you walk, fidget, and move outside the gym. Most people will sit somewhere in the range of 200-500 cal for NEAT. 🔥 Thermic Effect of Food - It takes energy to digest the food you eat. This is known as TEF and is normally around 10% of your BMR.⁠ ⁠ 🔥 Exercise Energy Expenditure - While exercise is what everyone turns to when they want to burn calories, it actually makes up a very small amount of total energy expenditure compared to other factors. While there are outliers, 200-500 cal is a common range for active individuals. ⁠ Calculating TDEE is only the starting point, as many of these measurements are indirect and there are hormonal and metabolic factors that vary from person to person. It’s recommended that you track and observe shifts in body composition, energy, and satiety to determine if your TDEE calculations are appropriate, and adjust them accordingly. Nutrition coaching is one of the key steps covered in our Free Coaching Course. Check it out here: https://learnrx.app/classes/professional-coaching-blueprint

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How to Calculate TDEE - Total Daily Energy Expenditure [Mv1A03iLL]

How to Calculate TDEE - Total Daily Energy Expenditure [Mv1A03iLL]

Total Daily Energy Expenditure, or TDEE, is the amount of energy you expend in a day. Understanding TDEE is an important starting point for prescribing calorie and macronutrient goals for your clients. ⁠ 🔥 Basal Metabolic Rate - The calories that your body burns at rest, necessary to support proper functioning. Your BMR is surprisingly high, often accounting for around 70% of total energy expenditure.⁠ We use an InBody to arrive at this number. ⁠⁠ 🔥 Non-Exercise Activity Thermogenesis - NEAT is the reason we emphasize the importance of being active throughout the day, and this number will vary depending on how much you walk, fidget, and move outside the gym. Most people will sit somewhere in the range of 200-500 cal for NEAT. 🔥 Thermic Effect of Food - It takes energy to digest the food you eat. This is known as TEF and is normally around 10% of your BMR.⁠ ⁠ 🔥 Exercise Energy Expenditure - While exercise is what everyone turns to when they want to burn calories, it actually makes up a very small amount of total energy expenditure compared to other factors. While there are outliers, 200-500 cal is a common range for active individuals. ⁠ Calculating TDEE is only the starting point, as many of these measurements are indirect and there are hormonal and metabolic factors that vary from person to person. It’s recommended that you track and observe shifts in body composition, energy, and satiety to determine if your TDEE calculations are appropriate, and adjust them accordingly. Nutrition coaching is one of the key steps covered in our Free Coaching Course. Check it out here: https://learnrx.app/classes/professional-coaching-blueprint

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Aired: December 3rd 2024

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