Cara Menghitung TDEE

>Hello Sohib EditorOnline, are you looking to calculate your TDEE but not sure where to start? You’ve come to the right place. Whether you’re trying to lose weight, gain muscle, or maintain your current weight, understanding your TDEE is crucial to reaching your goals. In this article, we’ll guide you through the process of calculating your TDEE in a simplified manner. Let’s dive in!

What is TDEE?

Before we get into the details of calculating your TDEE, let’s first define what it is. TDEE stands for Total Daily Energy Expenditure. This is the total amount of calories your body burns in a day, including calories burned through activities like walking, exercising, and even sleeping.

TDEE is made up of 4 components:

Component	Description
Basal Metabolic Rate (BMR)	The amount of calories your body burns at rest to keep your vital organs functioning.
Thermic Effect of Food (TEF)	The amount of calories your body burns digesting and processing food.
Non-Exercise Activity Thermogenesis (NEAT)	The amount of calories your body burns through activities like fidgeting, taking the stairs, and walking around your home or office.
Exercise Activity Thermogenesis (EAT)	The amount of calories your body burns during exercise or intentional physical activity.

Calculating your TDEE can help you understand how many calories you need to consume in a day to maintain your weight, gain weight, or lose weight.

How to Calculate TDEE

Now that we understand what TDEE is, let’s get into the details of how to calculate it.

Step 1: Calculate Your BMR

Your Basal Metabolic Rate (BMR) is the amount of calories your body burns at rest to keep your vital organs functioning. This is the minimum number of calories your body needs to function properly.

There are multiple formulas for calculating your BMR, but one of the most popular is the Harris-Benedict formula:

BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)

To use this formula, simply plug in your weight, height, and age, and then solve for your BMR.

For example, if you are a 30-year-old woman who weighs 68 kg and is 165 cm tall, your BMR would be:

BMR = 88.362 + (13.397 x 68) + (4.799 x 165) – (5.677 x 30) = 1422 calories

Step 2: Calculate Your TEF

Your Thermic Effect of Food (TEF) is the amount of calories your body burns digesting and processing food. TEF typically accounts for about 10% of your TDEE.

To calculate your TEF, simply take 10% of your TDEE. We’ll get to TDEE in the next step.

Step 3: Calculate Your NEAT and EAT

Your Non-Exercise Activity Thermogenesis (NEAT) and Exercise Activity Thermogenesis (EAT) are the amount of calories your body burns through activities like fidgeting, taking the stairs, walking around your home or office, and during exercise or intentional physical activity.

Calculating your NEAT and EAT separately can be difficult, so we’ll combine them and call this number your Activity Factor (AF).

The average sedentary person has an AF of 1.2, which means they burn 20% of their TDEE through activities other than exercise. If you’re more active, your AF will be higher.

To calculate your AF, use the following formula:

AF = 1.2 + (activity level x 0.1)

Your activity level should be a number between 0 and 10, with 0 being completely sedentary and 10 being extremely active.

For example, if you have a moderate activity level of 5, your AF would be:

AF = 1.2 + (5 x 0.1) = 1.7

Step 4: Calculate Your TDEE

Now that we have all the components, we can calculate your TDEE using the following formula:

TDEE = BMR x AF + TEF

Using the numbers from our previous examples:

TDEE = 1422 x 1.7 + (1422 x 0.1) = 2689 calories

This means that a 30-year-old woman who weighs 68 kg and is 165 cm tall with a moderate activity level of 5 burns approximately 2689 calories per day.

FAQ

What is a deficit?

A calorie deficit is when you consume fewer calories than your TDEE. This is necessary for weight loss. In order to lose 1 pound of fat, you need to create a deficit of approximately 3500 calories.

What is a surplus?

A calorie surplus is when you consume more calories than your TDEE. This is necessary for weight gain. In order to gain 1 pound of muscle, you need to create a surplus of approximately 3500 calories.

Can TDEE change over time?

Yes, your TDEE can change over time based on a number of factors like age, weight, activity level, and diet. It’s a good idea to recalculate your TDEE every few months to make sure you are consuming the right amount of calories to reach your goals.

What if I’m not sure about my activity level?

If you’re not sure about your activity level, start with a conservative estimate and adjust as necessary. It’s better to underestimate your activity level and consume fewer calories than overestimate and consume too many.

What if I want to lose weight?

If you want to lose weight, aim for a deficit of approximately 500 calories per day. This will result in a weight loss of approximately 1 pound per week.

What if I want to gain muscle?

If you want to gain muscle, aim for a surplus of approximately 500 calories per day. This will result in a weight gain of approximately 1 pound per week. It’s important to combine a calorie surplus with strength training exercises to build muscle.

Conclusion

Calculating your TDEE is an important step in achieving your health and fitness goals. By understanding the components that make up your TDEE and how to calculate it, you can be confident that you are consuming the right amount of calories to reach your goals.

Remember, your TDEE can change over time based on a number of factors, so it’s important to recalculate it every few months to make sure you are on the right track.

Thanks for reading and happy calculating!

Cara Menghitung TDEE