Total Daily Energy Expenditure
Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day in addition to your BMR, taking into consideration of things like house chores and physical exercises.
Total Daily Energy Expenditure (TDEE) is calculated by first figuring out your Basil Metabolic Rate, than multiplying that value by an activity level.
So while your BMR is essentially the amount of calories you should be eating at a bare minimum to stay at your current weight. Your TDEE is the amount of calories you burn in addition by taking your activity into account.
A great example, is my close friend Judith who’s 35 years old, 5ft 6 inches and weighs about 140 pounds.
She’s moderately active and exercises a few times per week, but works in retail and is usually standing while at work and moving around.
According to thefastdiet.co.uk, based on Mifflin St-Jeor formula, at the bare minimum, she burns 1,346 calories a day, which is the number of her BMR and for any additional physical activity she does, she estimates her TDEE to be 2,088 calories.
Now let’s jut say Judith wanted to lose 5 pounds in a week – is it possible?
For Judith to lose 5 pounds in a week, she would have to either increase her TDEE while maintaining her diet or eat less than her recommended TDEE.
The body is really good at adjusting and maintaining homeostasis. This is the internal conditions that are relatively constant.
What this means is that if we are not paying close attention to what we are eating, and just working out, we will naturally eat more to compensate for the additional calories we have burned.
So it takes conscious effort of both regular exercise and healthy eating (fewer calories) to successfully lose weight fast and reach your weight loss goals.