Calculate Your Calorie Deficit with Our BMR Calculator

Total Daily Energy Expenditure (TDEE) is a crucial calculation in determining your daily calorie needs. It's not just about how many calories you burn during exercise, but also includes the energy your body uses to perform daily activities and maintain vital organs at rest. In this article, we'll break down the factors that affect TDEE and provide an explanation of how our BMR calculator can help you achieve a calorie deficit.

Thermic Effect of Food

The thermic effect of food refers to the amount of energy your body requires to process and use the nutrients from your diet. This includes protein, which has a higher thermic effect than dietary fat due to its more complex processing requirements. The thermic effect of food can vary significantly depending on the type of food consumed.

Thermic Effect of Activity

In addition to the thermic effect of food, TDEE also includes non-exercise activity thermogenesis (NEAT), which accounts for energy expended during daily activities such as eating, sports-like exercise, and other physical pursuits. This includes deliberate exercise as well as activities undertaken as part of your job or typical daily routine.

Basal Metabolic Rate

Your Basal Metabolic Rate (BMR) is the amount of energy your body uses while at rest in a temperate environment with an inactive digestive system. It's an important factor in determining TDEE, and can be influenced by factors such as age, sex, weight, and height.

Activity Level

Activity level is another key factor that affects TDEE. This can range from very intense exercise (2+ hours of elevated heart rate activity) to exercise (15-30 minutes of elevated heart rate activity). Your activity level can also be influenced by your job or typical daily activities.

Calculating Your Calorie Deficit

TDEE is difficult to measure accurately and can vary day by day. However, our BMR calculator can help you estimate your total daily energy expenditure based on factors such as protein intake, thermic effect of food, thermic effect of activity, and basal metabolic rate. By understanding your TDEE, you can work towards creating a calorie deficit that is safe and sustainable for achieving weight loss or maintenance.

Related Calculators

If you're looking to calculate your BMI, daily calories, or macronutrient intake, be sure to check out our related calculators below:

* BMI Calculator

* Calorie Calculator

* Macro Calculator

By using our BMR calculator and understanding the factors that affect TDEE, you can take control of your calorie deficit and achieve your health and fitness goals.

Calorie deficit bmr calculator