Jeor equation, the Harris-Benedict equation, and the Katch-McArdle equation. The most commonly used are the Mifflin St. Different formulas have been created over the years to estimate BMR. To calculate your TDEE, you first need to determine your BMR. Hard daily exercise and physical job or two times a day training Little to no exercise, such as a desk job with no additional physical activity The table below shows the activity factor for various levels of daily activity: Factors for various levels of activity Level of Activity Since TEF is only a small portion of your daily calorie needs, a TDEE formula can be used to determine how many calories you burn each day by calculating your BMR and then multiplying this by a factor that is related to your average activity level. NEAT ranges from the energy expended doing activities like walking around a store, sitting and typing, or doing yard work and is also crucial for weight control. The thermic effect of physical activity (TEPA): TEPA is the number of calories used during activity (e.g., exercise, physical activity) and non-exercise activity thermogenesis (NEAT). It is typically no more than 10% of your BMR. That is, the more you eat, the higher your TEF will be. This is influenced by the amount of calories you consume and the types of foods you eat. The thermic effect of food is the energy that is expended during chewing, swallowing, digesting, absorbing, and storing food. The thermic effect of food (TEF): Every time you eat, you also burn a small number of calories. Your basal metabolic rate (BMR): This is your resting metabolism, which is the number of calories your body requires to function at complete rest and fuel vital organ functions, such as breathing or your heart beating. ![]() The amount of energy you burn each day is known as your total daily energy expenditure (TDEE). How to Calculate Total Daily Energy Expenditure
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