Calculating Your Total Daily Energy Expenditure (TDEE)
Your Total Daily Energy Expenditure, or TDEE, is the total number of calories your body burns in a 24-hour period while performing all its daily activities, including exercising. Before you can figure out what your weekly calories should be, you need to understand this daily baseline. It's composed of three main parts: your Basal Metabolic Rate (BMR), the thermic effect of food, and physical activity.
Step 1: Find Your Basal Metabolic Rate (BMR)
Your BMR is the energy your body needs to maintain basic life-sustaining functions while at rest, such as breathing, circulation, and cell production. Several formulas can estimate this figure. One of the most accurate is the Mifflin-St Jeor equation.
- For Men: $$(10 × weight \text{ in kg}) + (6.25 × height \text{ in cm}) - (5 × age \text{ in years}) + 5$$
- For Women: $$(10 × weight \text{ in kg}) + (6.25 × height \text{ in cm}) - (5 × age \text{ in years}) - 161$$
For example, a 30-year-old female who is 165 cm tall and weighs 68 kg would have a BMR of approximately 1,454 calories. $$(10 × 68) + (6.25 × 165) - (5 × 30) - 161 = 1454$$.
Step 2: Incorporate Your Activity Level
Your BMR is then multiplied by an activity factor to determine your TDEE. Be honest with yourself when choosing your activity level to get the most accurate result.
- Sedentary: BMR x 1.2 (little to no exercise)
- Lightly Active: BMR x 1.375 (light exercise 1-3 days/week)
- Moderately Active: BMR x 1.55 (moderate exercise 3-5 days/week)
- Very Active: BMR x 1.725 (hard exercise 6-7 days/week)
- Super Active: BMR x 1.9 (very hard exercise & physical job)
Using our example from above, if the 30-year-old woman is moderately active, her TDEE would be: $1454 × 1.55 = 2253$ calories per day.
Step 3: Calculate Your Weekly Calorie Target
To get your weekly calorie number, simply multiply your daily TDEE by seven. For our example, a moderately active woman's weekly maintenance calories would be approximately 15,771 ($2253 × 7$). This is the total weekly calorie count needed to maintain her current weight. From here, you can adjust your intake based on your specific goal.
Adjusting Your Weekly Calories for Your Goals
Once you have your TDEE, you can create a caloric surplus or deficit to meet your weight goals. It's a fundamental principle of energy balance: consume more to gain weight, less to lose it.
For Weight Loss
To lose weight, you need to create a calorie deficit, meaning you consume fewer calories than you burn. A safe and sustainable goal is to lose 1 to 2 pounds per week, which requires a daily deficit of 500 to 1,000 calories.
- Weekly Weight Loss Goal: Subtract 3,500 to 7,000 calories from your weekly maintenance total. To lose 1 pound per week, your weekly calorie intake would be approximately 12,271 ($15,771 - 3,500$). To lose 2 pounds, it would be around 8,771 ($15,771 - 7,000$).
- Safety Note: Experts advise against dropping below 1,200 calories a day for women and 1,500 for men without medical supervision.
For Weight Gain (Muscle Building)
To gain weight, you need a caloric surplus. This is especially important for muscle building, as it provides the extra energy required for muscle growth and repair.
- Weekly Weight Gain Goal: Aim for a modest daily surplus of 300 to 500 calories for lean muscle gain. This translates to adding 2,100 to 3,500 calories to your weekly maintenance total. For our example, this would be 17,871 to 19,271 calories per week.
- Focus on Macronutrients: When aiming for weight gain, prioritizing protein intake (1.2 to 2.2 grams per kilogram of body weight) is crucial for muscle repair.
For Weight Maintenance
If your goal is simply to maintain your current weight, your target weekly calories should align with your calculated weekly TDEE. This approach focuses on balance and consistency, ensuring your intake matches your energy output over time.
Calorie Quality vs. Quantity
While counting calories provides a structured framework for managing weight, it is a common misconception that all calories are equal. The quality of your food choices is just as important as the quantity.
- A balanced diet is essential. You need to ensure you are getting enough vitamins, minerals, and fiber, and the right balance of macronutrients (proteins, fats, and carbohydrates).
- 100 calories from nutrient-dense foods like fruits and vegetables have a different effect on your body than 100 calories from sugary snacks, which provide little nutritional value.
- Mindful eating and understanding portion sizes are also key benefits of tracking your intake, leading to a healthier relationship with food.
| Feature | Calorie Counting Approach | Intuitive Eating Approach |
|---|---|---|
| Focus | Primarily on energy intake (quantity) | On hunger cues and body signals (mindfulness) |
| Tracking Method | Apps, journals, or spreadsheets | Listening to internal body signals |
| Precision | High level of numerical precision | Less precise, focuses on overall balance |
| Flexibility | Structured and can be rigid if not managed well | High flexibility, adapting to daily needs |
| Best For | Weight loss/gain, fitness goals, medical needs | Mindful eating, avoiding restrictive mindset |
Practical Tips for Calorie Counting Success
If you choose to track your weekly calories, there are several practical steps you can take to make the process sustainable and successful.
- Use technology. Smartphone apps and online calculators can simplify the process of logging meals and calculating your needs accurately.
- Plan your meals. Planning meals in advance for the week can prevent impulsive, calorie-dense choices and help you stay on track.
- Weigh your food. While measuring cups work, using a kitchen scale provides the most accurate data for your calorie calculations, especially for dense foods.
- Account for fluctuations. Don't obsess over daily calorie totals. It's the weekly average that truly matters, so a day with a higher intake can be balanced by a day with a lower one.
- Incorporate exercise. Exercise is a critical component of energy expenditure. It not only burns calories but also improves overall health and helps build muscle, which in turn increases your metabolic rate.
Conclusion: Finding Your Weekly Balance
Determining what should my weekly calories be is a personalized journey that depends on your unique body, lifestyle, and goals. By first calculating your BMR and TDEE, you establish a solid baseline for your current energy needs. From there, you can make informed adjustments to create a sustainable calorie deficit for weight loss or a moderate surplus for weight gain and muscle building. The key to long-term success lies in balancing the science of calorie counting with the art of mindful, nutrient-dense eating. Remember that the weekly trend is more important than daily fluctuations, and consulting a healthcare professional for specific guidance is always recommended.
