Total Energy Expenditure (TEE)

I HAVE SPENT ALMOST  A MONTH DOING THIS POST SO PLEASE READ THIS ONE FULLY!!!

SOURCES:
http://www.superskinnyme.com/calculate-tdee.html

http://www.scymed.com/en/smnxdg/health101/srcalx/sr35350.htm

http://dailyburn.com/life/health/how-to-calculate-bmr/

http://www.globalrph.com/harris-benedict-equation.htm

http://run.plnkr.co/plunks/JcYubp/

Once you know your BMR, you can make a more realistic guess of your total daily energy expenditure, or TDEE. This reflects the entire amount of calories, or energy, your body burns during a given day when you’re sleeping, ingesting and digesting food, working and exercising. To truly reflect the energy you’re burning, TDEE takes into account two additional aspects.

1. Thermic Effect of Activity (TEA): This is the amount of calories burned while exercising. The more intensely your muscles are working — sprinting during intervals or flexing while lifting weights — the more calories you’ll burn. And if you’ve completed a higher intensity workout, your body will have to work even harder to replenish its oxygen stores, resulting in an afterburn effect known as EPOC.

2. Thermic Effect of Feeding (TEF): When you digest food and absorb its nutrients, your body uses energy in the form of calories. “It’s only roughly three to five percent of your daily calorie needs,” Dr. Sacheck says, noting that proteins and fiber have the highest thermic effect, meaning they require the most amount of calories to digest per calorie consumed.

So how do we put a number on our TDEE? Taking into account your activity level and BMR, we can get an approximation of how much fuel your body requires. Note: If weight loss is your goal, you’ll want to create a calorie deficit. Aim to consume 90% of your TDEE.

TDEE = BMR x Activity Factor

Determine your activity factor from the table below and multiply this number by the BMR you just calculated above, to determine your TDEE.

Activity Factor Table
Amount of Exercise/Activity
Description
TDEE/ Maintenance
Sedentary
Little or no Exercise/ desk job
TDEE = 1.2 x BMR
Lightly active
Light exercise/ sports 1 – 3 days/ week
TDEE = 1.375 x BMR
Moderately active
Moderate Exercise, sports 3 – 5 days/ week
TDEE = 1.55 x BMR
Very active
Heavy Exercise/ sports 6 – 7 days/ week
TDEE = 1.725 x BMR
Extremely active
Very heavy exercise/ physical job/ training 2 x/ day
TDEE = 1.9 x BMR

or as explained by:

Sedentary.  Little to no regular exercise.(factor 1.2)

Mild activity level: Intensive exercise for at least 20 minutes 1 to 3 times per week. This may include such things as bicycling, jogging, basketball, swimming, skating, etc.  If you do not exercise regularly, but you maintain a busy life style that requires you to walk frequently for long periods, you meet the requirements of this level.(factor 1.375)

Moderate activity level: Intensive exercise for at least 30 to 60 minutes 3 to 4 times per week. Any of the activities listed above will qualify.(factor 1.55)

Heavy or (Labor-intensive) activity level: Intensive exercise for 60 minutes or greater 5 to 7 days per week (see sample activities above).  Labor-intensive occupations also qualify for this level.  Labor-intensive occupations include construction work (brick laying, carpentry, general labor, etc.). Also farming, landscape worker or similar occupations.(factor 1.725)

Extreme level: Exceedingly active and/or very demanding activities:  Examples include:  (1) athlete with an almost unstoppable training schedule with multiple training sessions throughout the day  (2) very demanding job, such as shoveling coal or working long hours on an assembly line. Generally, this level of activity is very difficult to achieve.(factor 1.9)

AFTER READING NUMEROUS ARTICLES AND MEDICAL JOURNALS NOT LISTED I FINALLY FOUND THE EXACT BMR FOR BOTH MEN AND WOMEN IN METRIC FORM. I TOOK IT UP MYSELF TO SCRUTINIZE THIS JOURNEY FOR AMERICANS (OR PEOPLE WHO DON’T USE KILOGRAMS AND CM TO MEASURE THEMSELVES; P.S. I’M AMERICAN!). I DID ALL OF THE MATH METICULOUSLY AND WITH NO APPROXIMATIONS AS YOU CAN SEE:

Harris Benedict Equations:

  • BMR calculation for men (metric)
  • BMR = 66.47 + ((13.75) (weight in kg)) + ((5.003) (height in cm))
  • – ((6.755) (age in years))
  • BMR calculation for women (metric)
  • BMR = 655.1 + ((9.563) (weight in kg)) + (( 1.85) (height in cm))
  • – (( 4.676) (age in years))
  • BMR calculation for men (IMPERIAL)
  • BMR = 66.47 + ((6.2368950875) (weight in lb.’s)) + ((12.70762) (height in inches))
  • – ((6.755) (age in years))
  • BMR calculation for women (IMPERIAL)
  • BMR = 655.1 + ((4.33770383431) (weight in lb.’s)) + ((4.699) (height in inches))
  • – ((4.676) (age in years))

IMPORTANT NOTICE OF INFORMATION:

THERE ARE TWO MAIN EQUATIONS FOR FIGURING OUT YOUR BMR: THE Mifflin St. Jeor Equation AND THE Harris Benedict Equation. THE Harris Benedict Equation GIVES AN APPROXIMATE 4.156…% INCREASE IN CALORIES IN COMPARISON TO THE Mifflin St. Jeor Equation. THE Harris Benedict Equation IS MUCH MORE POPULAR AND MORE WIDELY USED SO I TRUST IT MORE.

 

FACTS FOR MASS AND LENGTH CONVERSION:

1 INCH = 2.54 CM

1 CM = (1/2.54) INCHES

1 LB. = 0.45359237 KG

1 KG = (1/0.45359237) LB.’S

IF YOU DON’T FEEL LIKE DOING THE MATH HERE IS A CALCULATOR FOR THE Harris Benedict Equation. IT WILL HAVE A CHOICE FOR EITHER CM OR INCHES AND KG OR LB.’S:

http://www.globalrph.com/harris-benedict-equation.htm

IF YOU PREFER THE Mifflin St. Jeor Equation HERE IS A GREAT CALCULATOR MADE BY RADU ANTONIU WITH MACROS GIVEN AS WELL:

run.plnkr.co/plunks/JcYubp/

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