VP Health & Fitness

Adapted from Tom Venutos’ book, Burn the Fat, Feed the Muscle:

(Total Daily Energy Expenditure)

AKA: TDEE

AKA: your “maintenance level”

TDEE is an estimate of how many calories you burn each day, including your workouts.  This can also be taken as your maintenance level of calories, or the amount you should be aiming for when you are at your goal weight and want to maintain your level of fitness and weight. Once you know your maintenance level, you will have a reference point from which to start any program

Your daily calorie requirements depend on six major factors. The formulas for calorie calculations take into account all six of these factors to get the most accurate estimate possible

1) Basal Metabolic Rate (BMR)

2) Activity Level

3) Weight

4) Lean Body Mass (LBM)

5) Age

6) Gender

An accurate method for calculating TDEE is to determine basal metabolic rate (BMR) first, then multiply the BMR by an activity factor to determine TDEE. There are two formulas you can use to calculate your BMR. The Harris-Benedict formula is the one you will use if you don’t know your LBM (you don’t need body composition information to use this formula). If you know your LBM, you should use the KatchMcardle formula for the most accurate calorie estimate of all.
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* I have a worksheet where you can enter your data and it will calculate your basic stats & give you your TDEE.  It also  calculates targets, macro-nutrient calories/grams, BMI, daily calorie burn, BMR, fat lost/muscle gained, etc.  which you can download HERE. You can also look at the following post: How much should we be eating?

~ Vilma

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