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- Total Daily Energy Expenditure (TDEE) or Resting Energy Expenditure (REE) formula and calculator
- How to calculate your Total Daily Energy Expenditure (TDEE)
- How to burn more calories by walking more
Your Resting Energy Expenditure (REE), caloric expenditure, more commonly known as Basal Metabolic Rate, is the number of calories your body needs to carry out its most basic functions (digestion, breathing, regulation of body temperature, etc.). Whereas your Total Daily Energy Expenditure (TDEE), which is the total amount of calories your body burns in a day, takes into account the level of physical activity and exercise. Use the calculator below to work out your daily energy expenditure at rest and while exercising.
Other REGIVIA calculation tools:
- Ideal Body Weight Calculator
- Body Mass Index (BMI) Calculator
- Body Fat Percentage (BFP) Calculator
- Calories Per Meal Calculator
- Daily Calorie Intake to Lose Weight Calculator
- How to Lose Weight?
- Daily Calorie Intake Calculator
Total Daily Energy Expenditure (TDEE) or Resting Energy Expenditure (REE) formula and calculator
How to calculate your Total Daily Energy Expenditure (TDEE)
To understand your daily energy expenditure, you need to know your “basal metabolic” resting energy expenditure.
Before getting to the heart of the matter, here are a few abbreviations to help you understand how to calculate your daily calorie expenditure.
4 points to note when calculating requirements :
- PAL = Physical Activity Level
- BMR = Basal Metabolic Rate
- REE = Resting Energy Expenditure = same meaning as Basal Metabolic Rate (BMR)
- TDEE= Total Daily Energy Expenditure or daily calorie requirement
Resting Energy Expenditure (REE) or Basal Metabolic Rate (BMR) calculator
Factors that influence our daily energy expenditure:
- Gender
- Body weight
- Age
It should be noted that the external environment can influence your basal metabolic rate. For example, you’ll need more energy in extreme climates (very hot or very cold) to regulate your temperature. Basal metabolic rate also changes with age, and decreases with age.
Discover the calculation formula and method for your Resting Energy Expenditure (REE) or Basal Metabolic Rate (BMR)
- REE or BMR for women = 230* (Weight 0.48)* (Height 0.5)* (Age-0.13)
- REE or BMR for men = 259* (Weight 0.48)* (Height 0.5)* (Age-0.13)
Total Daily Energy Expenditure (TDEE) calculator
Daily energy expenditure takes into account the parameter of physical activity level (NAP) to more precisely determine your daily calorie requirements.
Discover the formula and calculation method of your Total Daily Energy Expenditure (TDEE):
- BMR*1.37 if you’re sedentary
- BMR*1.55 if you’re active
- BMR*1.80 if you’re an athlete – this can go up to 2 for top athletes
How to burn more calories by walking more
Walk more to lose weight over the long term!
Walking is a simple and accessible physical activity that can play a significant role in increasing your daily energy expenditure. By increasing the number of steps you take each day, you can increase the number of calories you burn, which can contribute to weight management and overall health.
The table below shows how increasing the number of steps you take every day can help you shed those extra pounds. For example, if you weigh 60 kilos and decide to take 1,000 more steps a day with the same intake, you could lose 1.15 kg over a year.
Discover the estimated number of pounds you can lose per year
by increasing your number of daily steps.
| Number of steps in | 50 kg | 60 kg | 70 kg | 80 kg |
|---|---|---|---|---|
| 1000 steps | – 0.96 kg | – 1.15 kg | -1.34 kg | – 1.53 kg |
| 2000 steps | – 1.92 kg | – 2.3 kg | – 2.68 kg | – 3.07 kg |
| 3000 steps | – 2.87 kg | – 3.45 kg | – 4.02 kg | – 4.6 kg |
| 4000 steps | – 3.83 kg | – 4.6 kg | – 5.37 kg | – 6.13 kg |
| 5000 steps | – 4.79 kg | -5.75 kg | – 6.71 kg | – 7.67 kg |
The importance of understanding your daily energy expenditure
Understanding your Resting Energy Expenditure (REE) and Daily Energy Expenditure (DEE) is essential to managing your weight and overall health. These two measurements enable you to understand how many calories your body needs to function efficiently, and how much you need to consume to maintain, lose or gain weight.
It’s also important to note that physical activity, even moderate activity like walking, can increase your DEE and help you burn more calories. Ultimately, the key to achieving and maintaining a healthy weight lies in balancing calorie intake and energy expenditure.
Remember, every little step counts, and even the smallest changes in your daily routine can have a significant impact on your long-term health. So don’t hesitate to use the calculation tools available on this page to better understand your caloric needs and find ways to increase them in a healthy and sustainable way.
