Weight Management: What is TDEE & How Does It Affect My Weight?

Let’s breakdown one of the most important factors related to weight management, peak physical and mental health and the prevention of chronic disease such as obesity and diabetes. In this article, I’ll breakdown what is TDEE and the important effect it poses on weight management and/or fluctuation on our weight.

What is TDEE?

Total Daily Energy Expenditure, or TDEE, is the average amount of calories burned each day. TDEE is the culmination of the following components:

1. Resting Energy Expenditure (60-75% of TDEE): The resting energy expenditure is compromised of basal (resting) metabolic rate, arousal rate, and sleeping metabolic rate. Resting energy expenditure is the total number of calories burned when your body is at rest.

   • Calories burned with breathing, blood circulation, organ function, basic neurological function

   • BMR is determined by factors such as genetics, sex, age, lean body mass, thyroid hormones, protein turnover, stress, body temperature, and body size.

2. Non-Resting Energy Expenditure (25-40% of TDEE): Non-resting energy expenditure is compromised of:

   1. Non-Exercise Activity Thermogenesis (NEAT):

      • 15% of TDEE

      • Calories burned with everything we do except for sleeping, eating, and exercise. For example, walking the dog, playing with your children, gardening, performing. chores, fidgeting etc.

      • NEAT is much higher in adults with healthy weight versus overweight and obese individuals.

   2. Thermic Effect of Food (TEF):

      • 10% of TDEE

      • Calories burned during digestion, absorption, transportation, utilization, and storage of food and the activation of the nervous system to stimulate metabolism

      • Nutrients require varying amounts of energy to breakdown and absorb each particular macronutrient. Protein requires the highest amount of calories/energy to digest.

        • Protein: 20-30%

          • Protein is the most satiating macronutrient, increasing hunger suppressant hormone (Leptin) activation

        • Carbohydrates: 10-20%

        • Fat: 0-3%

        • Alcohol: 10-30%

   3. Exercise Activity Thermogenesis (EAT):

      • 5-10% of TDEE

      • Calories burned when an individual is actively performing an exercise

Thus TDEE can be summarized as the following equation:

TDEE = BMR + NEAT + TEF + EAT

How Does TDEE Effect Weight Management?

In the most basic understanding TDEE or overall energy expenditure is directly correlated with weight management.

1. If Energy Expenditure = Caloric Consumption (Homeostasis, No Weight Change)

2. If Energy Expenditure > Caloric Consumption (Weight Loss Occurs)

3. If Energy Expenditure < Caloric Consumption (Weight Gain Occurs)

   Various factors will impact overall energy expenditure such as diseases, disability, movement being performed such as walking with a load, walking with an assistive device, walking in water, walking on various terrains with varying footwear or even environmental temperatures. A MET or metabolic equivalent is one way to measure your body’s energy expenditure. Higher METs or more vigorous activity requiring more energy to sustain a movement such as sitting at rest (Low MET) versus rock climbing (Higher MET). All these factors, along with the previously noted TDEE factors into energy expenditure necessary to complete work (a task).

Key Takeaways:

1. TDEE is the total daily energy expenditure your body requires each and every day to fulfill daily functions

2. TDEE and overall energy expenditure is directly correlated with weight management

3. Use the following TDEE and BMR calculators to assist with your weight management goals.

References

1. Von Loeffelholz C, Birkenfeld AL. Non-Exercise Activity Thermogenesis in Human Energy Homeostasis. [Updated 2022 Nov 25]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279077/