Every acitivity our body does such as walking, running, talking or even those which aren't directly under our control, such as blood flow, breathing, enzyme creation etc, consume energy.
And what we eat, how much of it, and for how long contributes to energy supply for doing above tasks. Having an idea on how this energy map looks can help one better regulate ones consumable items and regulate nutrition and health to great extent. Total Daily Energy Expenditure or TDEE is the process to measure total calories used by our body functions in a day.
To make the measurement simpler, experts have further defined TDEE measurement by using four different mode of energy consumption. Lets understand each.
1) BMR or Basal Metabolic Rate - All the basic body functions of any human such as breathing, blood circulation, hormone adjustments, etc are measured in BMR. Its is calculated using below formulae:
- Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
- Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
Use above formulae to calculate the BMR. Lets move to next energy parameter.
2) NEAT or Non-exercise Activity Thermogenesis - NEAT measures number of calories that are burned during daily activities that are NOT categorized as structural exercise.
There is no direct way to calculate NEAT in isolated manner. There are some tests to get a number but they might not be accurate.
3) TEF or Thermic Effect Of Food - This is used to measure energy needed to digest food or carry out process like building new tissue, synthesizing hormones, etc.
TEF can be calculated by multiplying BMR (Basal Metabolic Rate) with 0.1.
TEF = 0.1 * BMR
4) TEA or Thermic Effect of Activity - Also know as TEE , it is the amount of energy our body uses during physical activity over a 24 hour period.
It is found using RMR or Resting Metabolic Rate. RMR can be obtained using lab test.
Finally, TDEE can be calculated using the below formulae:
TDEE = BMR + NEAT + TEF + TEA
Use above process to find the the total daily expenditure of energy for your body and use the understanding to better decide your food intake for better health and wellness.
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