Total Daily Energy Expenditure (TDEE)

TDEE is made up of three main components: basal metabolic rate (BMR), the thermic effect of food (TEF), and physical activity.

• Basal Metabolic Rate (BMR) is the number of calories the body burns at rest, and is affected by factors such as weight, height, and muscle mass.

• The Thermic Effect of Food (TEF) is the number of calories burned during the digestion, absorption, and metabolism of food. It typically accounts for about 10% of TDEE.

• Physical activity includes all the calories burned during exercise, as well as the energy used during daily activities such as walking, working, and household chores. The number of calories burned through physical activity can vary greatly depending on a person's lifestyle and occupation.

TDEE is calculated by adding BMR, TEF, and physical activity together. It is important to note that TDEE can vary greatly from person to person, and can also change over time as a person's weight, muscle mass, and activity level change.

TDEE CALCULATOR

Also To Consider: Damaged Metabolism

When a person is in a calorie deficit, meaning they are consuming fewer calories than their body burns, the body will start to burn stored energy (fat and muscle) for fuel. While this can lead to weight loss, it can also have negative effects on a person's metabolism if the calorie deficit is too high or if it is sustained for a long period of time.

When the calorie deficit is too high, the body may start to break down muscle tissue for energy instead of primarily using stored fat. This can lead to a decrease in muscle mass, which in turn can slow down the metabolism. A slow metabolism means that the body burns fewer calories at rest, making it harder to lose weight and maintain weight loss.

Additionally, when the calorie deficit is too high or sustained for a long period of time, the body may also reduce its production of thyroid hormones, which regulate metabolism. This can also slow down the metabolism, making weight loss and weight maintenance more difficult.

It's important to note that a moderate calorie deficit and regular exercise can be beneficial for weight loss, but a very high calorie deficit or crash dieting can have negative effects on metabolism. Consulting a healthcare professional or dietitian can be helpful in determining the appropriate calorie deficit for an individual.