TDEE: Total Energy Expenditure, How to Calculate and Adjust

Guides What is TDEE, how to calculate BMR, TEF, NEAT, and EAT, and how to adjust your daily calories based on real weight and measurement data. ● Mega Suplementos Swipe →

The four components of TDEE

1 / 6 Direct answer: TDEE is the sum of: BMR (basal metabolic rate), TEF (thermic effect of food), NEAT (non-exercise activity) and EAT (planned exercise). The sum of these four components is the total daily energy expenditure. megasuplementos.com.br

How to calculate BMR (Mifflin-St Jeor formula)

2 / 6 BMR = (10 × weight in kg) + (6. megasuplementos.com.br

Applying activity factor

3 / 6 Multiply the BMR by the activity factor to estimate TDEE: megasuplementos.com.br

Katch-McArdle formula (more accurate if you have bioimpedance)

4 / 6 BMR = 370 + (21. megasuplementos.com.br

How to calibrate with real data

5 / 6 Formulas have a margin of error of 10 to 15% for the specific individual. megasuplementos.com.br

How TDEE changes over time

6 / 6 For every 3 to 5 kg lost, recalibrate calories by -100 to -150 kcal/day to maintain deficit. megasuplementos.com.br

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