TDEE Calculator

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Protein Intake Calculator

Need to calculate your optimal daily protein intake?!.. Look no further than the below. Examine.com is a golden source for independent nutrition and supplement research and I highly recommend it being your first stop before taking a new supplement.

 

"Protein Intake calculator," Examine.com, published on 24 May 2019, last updated on 24 May 2019, https://examine.com/nutrition/protein-intake-calculator/

Total Daily Energy Expenditure (TDEE) Calculator

Your TDEE is an estimate of the amount of calories an individual burns per day, factoring in exercise.

The starting point is to calculate your Basal Metabolic Rate (BMR) subsequently enriching with an exercise/ activity multiplier. 

BMR represents how many calories an individuals body burns a day when at rest, therefore we need to adjust the numbers to account for the calories we burn being active during the day (even for those living somewhat sedentary life).

The below is a very high level indicator of a persons TDEE in an easy to digest format. 

TDEE = BMR + TEF + NEAT + EAT

TEF - Thermic Effect of Food

NEAT - Non-Exercise Activity Thermogenesis

EAT- Exercise Activity Thermogenesis

NREE- Non-Resting Energy Expenditure 

REE- Resting Energy Expenditure 

 

Note the effect of exercise (EAT) on your overall TDEE 

and how little it contributes to overall TDEE.

While these TDEE components are listed as hard percentages they are variable and it is better to think of them as ranges rather than fixed numbers. They will vary based on an individuals specific routine for example, a daily ultra runner will have a materially different EAT value to someone jogging 30 mins 3 x per week.

Ultimately, understanding your daily calorie intake and TDEE is essential to a weight-loss goal... as the cliche goes, you can't out-exercise a bad diet.

Weight loss is just one use of TDEE however, it is also a corner-stone in working to build muscle and strength.

Contact DFPT for more help and information.