How To Calculate Total Daily Energy Expenditure and Use It To Achieve Your Fitness Goals

Have you ever been frustrated by your workout results? Can’t seem to lose that stubborn belly fat? Or maybe you want to add bulk, but just can’t seem to?This article will teach you how to calculate total daily energy expenditure and then use it to acheive your fitness goals.

How To Calculate Total Daily Energy Expenditure and Use It To Achieve Your Fitness Goals

Not getting the results you crave from your fitness routine is a problem that almost everyone in the gym has experienced. This sort of frustration makes it easy to give up on your goals, and chances are if you are reading this article, you have had that thought once or twice.That is until you realize that you haven’t been working with all the facts. Specifically, you may not have taken your TDEE into account!

What Is TDEE ?

It stands for Total Daily Energy Expenditure, basically the number of calories you burn each and every day when your exercise regime is considered. That makes it a great way to figure out just how effective your work out is to your fitness goals.

Why Is TDEE Important?

To lose weight we must burn more calories than we intake (create a calorie deficit), and to add we must intake more calories than we burn (calorie surplus). Meanwhile to maintain our bodies we must burn the same number of calories as we intake.

However, if we don’t know our TDEE this is very difficult!

Just imagine if you didn’t know how much your monthly bills would total. You wouldn’t be able to figure out how much money you need to make every month to avoid debt.

Apply the same logic to fitness and it’s no wonder why so many people struggle with their fitness goals.

Knowing your TDEE allows you to know how effective your workout really is!

How To Calculate Your TDEE

By now you’re probably wondering ‘what is my TDEE?’, and for good reason; it’s a great metric to know! To find out your TDEE, you first need to calculate your Basal Metabolic Rate (BMR) and to do that you simply use the formula below.

Use This Formula To Calculate Your Basal Metabolic Rate (BMR)

For Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161For Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5

Please note that you need to input your height and weight using the metric system, so don’t use pounds and feet!

Once you have figured out your BMR, simply multiply it by your ‘Activity Factor’ found below.

Amount Of Exercise


Activity Factor


No workout regime


Light exercise

Work out or play sport 1-3 times a week


Moderate Exercise

Work out or play sports 3-5 times per week  


Heavy Exercise

Work out or play sports 6-7 times per week


Extreme Exercise

Work out or play sports every day, sometimes multiple times 


Example: 45-year-old male, 81.6 kg (180 lbs.), 182.88 cm (6 ft.), moderate exercise regime.10 x 81.6 + 6.25 x 182.88 – 5 x 45+ 5 = 1814 (BMR)1,729 x 1.55 = 2,679.95 (TDEE)

Don’t like doing math? CLICK HERE for an online TDEE calculator.

Now What Do I Do With This Information

Great job at finding out your TDEE! Now let’s talk about how you can use that information to super-charge your workout!

As you already know, to lose weight you must consume less calories than expending.

However, be careful of just how many fewer calories you take in, as taking too few in would cause your body to burn not only stored fat, but also muscle!

It is recommended to intake 15-20% less calories than you spend in order to lose weight in a healthy, safe way.

If bulking up is your desire, then things get slightly more complicated. Your goal should be to gain 1-2 pounds of muscle each month, so you will need to find a ‘sweet spot’ that your body responds well to.

Begin by consuming your TDEE + 10-15% and track your progress closely. If you are getting the results you want, then congratulations! If not, adjust your caloric intake to a maximum of 500 calories over your TDEE.

Also, keep track of your TDEE over time as it will change along with your body.


Achieving your fitness goals is tough. There are simply no safe, healthy shortcuts to trimming down, bulking up or even maintaining the body you have now.

However, things are a whole lot tougher when you are working without all the information. Now you know how to calculate total daily energy expenditure , stick to your regime and the results will come!

What Is Your TDEE?

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