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Total Daily Energy Expenditure
In the words of Tom Venuto, competitive bodybuilder, and author of the e-Book,
Burn the Fat, Feed the Muscle, “The first step in designing a
personal nutrition plan for yourself is to calculate how many calories you burn
in a day; your total daily energy expenditure (TDEE). TDEE is the total number
of calories that your body expends in 24 hours, including all activities. TDEE
is also known as your "maintenance level". Knowing your maintenance level will
give you a starting reference point from which to begin your diet.
"According to exercise physiologists William McArdle and Frank Katch, the
average maintenance level for women in the United States is 2000-2100 calories
per day and the average for men is 2700-2900 per day. These are only averages;
caloric expenditure can vary widely and is much higher for athletes or
extremely active individuals. Some triathletes and ultra-endurance athletes may
require as many as 6000 calories per day or more just to maintain their weight!
Calorie requirements may also vary among otherwise identical individuals due to
differences in inherited metabolic rates.”
Your TDEE is calculated by multiplying your Basal Energy Expenditure (BEE) by
your daily activity level factor (DAL). For example, a 6 foot, 200-pound male
has a BEE of 1958. This is an estimate the quantity of energy needed for this
person during a 24-hour period, while resting and fasting, in a temperature
neutral environment.
If that individual has an active desk job, exercises for one hour, 3 days a
week, and enjoys jogging and carrying his clubs around the golf course on
non-exercise days, we can estimate his DAL factor as average, or 1.4. Based on
our human physiology, this is what “average” should be. Multiplying 1958 by 1.4
gives us an estimated daily calorie requirement of 2741.
That may seem like a lot to many of you, but this is an active guy. Also
remember that the 1919 BEE formula assumed a normal body fat percentage of
about 20%. In this case, the formula assumes our subject has 160 pounds of lean
muscle mass. This is a big, fit, active guy.
| This
page is a help entry for the Free
Simplebean Health Guide. To plan a healthy diet,
use this MS Windows software to quickly calculate important health info such as
your BMI, BEE, personalized daily calorie requirements and targets in carbs,
proteins, and fats, and the target weight for your build. It is great for
weight loss or maintenance. Click
here for additional Help Topics. |
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