Learn TDEE: The Key to Effective Personal Training [2024] (2024)

Total Daily Energy Expenditure, or TDEE, represents the total number of calories your body requires to perform daily activities, from basic bodily functions to exercise. For personal trainers, understanding TDEE is essential in crafting effective diet and exercise plans for clients.

Understanding Total Daily Energy Expenditure (TDEE) is one of the most crucial steps to helping your clients reach their fitness goals Whether you’re aiming for weight loss, muscle gain, or simply maintaining your current weight, knowing your TDEE can make all the difference.

All the major personal training certifications cover how to calculate calorie expenditure. In this article I discuss NASM and ISSA’s coverage of TDEE so you can prepare for your certification test.

Anyone preparing to take their personal training or nutrition certification, should download the cheat sheet, courtesy of Trainer Academy, which will help you get ready for your exam.

In this article, I explore:

• What TDEE is and why it’s important.
• How to calculate TDEE using reliable methods used by personal training programs from NASM and ISSA
• Factors that influence TDEE.
• The relationship between TDEE and weight management.
• How to discuss and apply TDEE concepts with clients.

By the end of this blog, you’ll have a comprehensive understanding of TDEE and how to utilize it to help your clients reach their fitness goals.

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It includes the energy expended through basic physiological functions (like breathing and digestion), physical activity, and the thermic effect of food. TDEE is a critical component in understanding how many calories you need to consume to maintain, lose, or gain weight.

TDEE is crucial for personal trainers to understand because it forms the foundation of any effective fitness and nutrition plan. By accurately estimating TDEE, trainers can create tailored programs that align with the unique goals and needs of each client.

Components of TDEE

TDEE is made up of three primary components:

1. Basal Metabolic Rate (BMR): The number of calories your body needs to perform basic functions like breathing, circulating blood, and cellular production. BMR accounts for about 60-70% of your TDEE. This is the energy required to keep your body functioning at rest.
   Understanding BMR is essential because it provides the baseline for any calculations related to energy expenditure. Several factors can influence BMR, including age, gender, weight, height, and body composition. For example, muscle tissue burns more calories at rest than fat tissue, meaning individuals with more muscle mass will have a higher BMR.
2. Thermic Effect of Food (TEF): The energy required to digest, absorb, and metabolize food. TEF typically accounts for about 10% of your TDEE. The types of foods you eat can affect TEF; for instance, protein-rich foods tend to increase TEF more than fats or carbohydrates because they require more energy to metabolize.
   TEF is an often-overlooked aspect of TDEE, but it plays a significant role in overall energy expenditure. By understanding TEF, personal trainers can guide clients in making dietary choices that may slightly increase their metabolic rate, although this effect is generally modest.
3. Activity Thermogenesis: This includes calories burned through physical activity and can be divided into Exercise Activity Thermogenesis (EAT) and Non-Exercise Activity Thermogenesis (NEAT), which includes everyday activities like walking or fidgeting. NEAT can vary significantly from person to person, making it a highly individualized component of TDEE.
   EAT is straightforward, involving planned physical activities like workouts, while NEAT encompasses all other movements, from walking to standing or even minor fidgeting. Increasing NEAT can be an effective strategy for boosting TDEE without requiring additional structured exercise sessions.

Together, these components provide a comprehensive picture of how your body uses energy throughout the day, which is crucial for anyone looking to manage their weight effectively.

How to Calculate TDEE

Calculating TDEE involves determining your Basal Metabolic Rate (BMR) and then adjusting it based on your level of physical activity. There are several methods to estimate BMR, but one of the most commonly used is the Harris-Benedict Equation, which has been refined over time to improve its accuracy.

For Men: BMR=88.362+(13.397×weight in kg)+(4.799×height in cm)−(5.677×age in years)

For Women: BMR=447.593+(9.247×weight in kg)+(3.098×height in cm)−(4.330×age in years)

These equations account for gender differences in body composition, with men typically having more muscle mass than women, which affects energy expenditure.

Once BMR is calculated, it’s multiplied by an activity factor to determine TDEE. These activity multipliers are categorized as follows:

• Sedentary (little or no exercise): BMR × 1.2
• Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
• Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
• Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
• Super active (very hard exercise/physical job): BMR × 1.9

The above numbers are taken from the ISSA personal training certification.

The NASM personal training textbook uses these multipliers instead, which are very similar to ISSA:

Physical Activity for Levels of Activity for Adults 19 Years or Older

Let’s break down an example calculation using the ISSA multipliers:

Imagine a moderately active 30-year-old woman who weighs 70 kg and stands 165 cm tall. Her BMR would be calculated as follows:

1. Calculate BMR: 447.593+(9.247×70)+(3.098×165)−(4.330×30)=1,446 calories/day447.593+(9.247×70)+(3.098×165)−(4.330×30)=1,446 calories/day
2. Adjust for activity level: 1,446×1.55=2,241 calories/day1,446×1.55=2,241 calories/day

This calculation tells us that to maintain her current weight, she needs to consume approximately 2,241 calories per day. Adjusting calorie intake below this level would typically result in weight loss, while increasing intake would lead to weight gain.

Factors Influencing TDEE

TDEE is not a static number; several factors can influence it:

• Age: As we age, our metabolism typically slows down, leading to a decrease in TDEE. This slowdown is partly due to the loss of muscle mass that can occur with aging, a process known as sarcopenia. Understanding this factor is crucial for adjusting caloric intake and physical activity levels over time.
• Gender: Men generally have a higher TDEE than women, largely due to higher muscle mass. However, this difference can vary based on individual body composition and lifestyle. Hormonal differences also play a role, particularly in how fat is stored and metabolized.
• Weight: Heavier individuals typically have a higher TDEE because it requires more energy to move and maintain a larger body mass. However, as weight decreases during a weight loss program, TDEE will also decrease, necessitating adjustments to diet and exercise.
• Height: Taller individuals generally have a higher TDEE due to a larger surface area, which requires more energy to maintain bodily functions. This factor is often considered when calculating BMR, and subsequently TDEE, using standard equations.
• Activity Level: Physical activity significantly impacts TDEE, with more active individuals having higher energy expenditures. This includes both structured exercise and unstructured movement throughout the day. Personal trainers should assess their clients’ daily routines to provide accurate TDEE estimates.
• Body Composition: Muscle mass burns more calories at rest than fat mass, so individuals with higher muscle mass will have a higher TDEE. This is why resistance training is often emphasized in fitness programs—it helps build muscle, which in turn increases TDEE.
• Diet: The type and amount of food consumed can affect TEF and overall TDEE. High-protein diets, for example, have a higher thermic effect than diets rich in fats or carbohydrates. Additionally, meal frequency and timing can also play minor roles in TEF, although these effects are generally less significant than overall diet composition.

Understanding these factors allows personal trainers to tailor fitness and nutrition plans to individual clients, optimizing results based on their unique profiles. This customized approach is vital for achieving sustainable results, as it takes into account the various elements that can influence TDEE.

TDEE and Weight Management

TDEE plays a pivotal role in managing weight, as it dictates the number of calories a person needs to maintain, lose, or gain weight. Whether the goal is weight loss, maintenance, or gain, understanding and manipulating TDEE is essential:

• Weight Loss: To lose weight, a person must consume fewer calories than their TDEE, creating a calorie deficit. This deficit forces the body to use stored fat for energy, leading to weight loss. For sustainable weight loss, a moderate deficit is recommended—typically around 500 calories per day, which can result in a weight loss of about 1 pound per week.
• Weight Maintenance: To maintain weight, caloric intake should match TDEE, ensuring that all the energy consumed is used by the body. This balance is crucial for clients who are happy with their current weight and are looking to maintain their physique without gaining or losing weight.
• Weight Gain: To gain weight, more calories must be consumed than the TDEE, creating a calorie surplus. This surplus will lead to an increase in body mass, ideally with a focus on muscle gain. A moderate surplus, combined with resistance training, can help clients gain muscle while minimizing fat gain.

The relationship between TDEE and weight management is straightforward in theory but can be complex in practice due to the dynamic nature of metabolism and energy expenditure. Regular monitoring and adjustment are key to ensuring that the client stays on track with their goals.

For example, a client aiming to lose weight might initially reduce their daily intake by 500 calories below their TDEE. However, as they lose weight, their TDEE will decrease, requiring further adjustments to maintain the same rate of weight loss. Personal trainers should be aware of these changes and ready to modify plans accordingly.

Practical Applications for Personal Trainers

Understanding TDEE is invaluable for personal trainers as it allows for more accurate and effective guidance. By leveraging TDEE calculations, trainers can create personalized fitness and nutrition plans that align with their clients’ goals.

Client Discussions

Educating clients about TDEE helps them understand how their bodies use energy and why certain diet and exercise recommendations are made. For example, a client who understands their TDEE is more likely to adhere to a calorie deficit for weight loss, knowing that it’s a science-backed approach to achieving their goals.

During initial consultations, personal trainers should take the time to explain TDEE and how it fits into the broader context of their fitness journey. This education helps build trust and empowers clients to make informed decisions about their diet and exercise.

Personalized Plans

TDEE calculations can help create tailored diet and exercise plans that align with clients’ goals, whether they are seeking to lose weight, gain muscle, or maintain their current physique. For instance, a client with a high TDEE might need a diet plan rich in calories and nutrients to support muscle gain, while a client with a lower TDEE might require a more controlled intake to facilitate weight loss.

By personalizing plans based on TDEE, trainers can also account for individual differences in metabolism, lifestyle, and preferences. This approach increases the likelihood of long-term success, as clients are more likely to stick with plans that fit their unique needs and circ*mstances.

Monitoring and Adjustments

As clients progress, their TDEE may change. Regularly recalculating TDEE ensures that diet and exercise plans remain effective over time. For example, as a client loses weight, their TDEE will decrease, meaning their caloric intake should be adjusted to continue achieving a calorie deficit.

Similarly, as clients gain muscle or increase their activity level, their TDEE may increase, requiring more calories to maintain or build upon their progress. Monitoring these changes allows trainers to make necessary adjustments to keep clients on track with their goals.

Sustainable Results

By focusing on TDEE, personal trainers can help clients achieve long-term success by promoting habits that are sustainable and based on sound scientific principles. Understanding the relationship between energy intake and expenditure allows clients to make informed choices about their diet and lifestyle, reducing the likelihood of yo-yo dieting or unsustainable weight loss practices.

Moreover, incorporating regular check-ins and reassessments of TDEE into the training process ensures that clients remain engaged and motivated, as they see their progress reflected in their changing energy needs and body composition.

Conclusion

TDEE is a foundational concept in personal training, essential for developing effective fitness and nutrition plans. By understanding and calculating TDEE, trainers can provide clients with the knowledge and tools they need to achieve their fitness goals. Whether the aim is weight loss, muscle gain, or maintenance, TDEE serves as the guiding metric for caloric intake and expenditure.

If you’re preparing for a personal training exam or looking to improve your training practices, mastering TDEE is a must. For more in-depth resources and expert guidance, visit PTPioneer.

FAQs

References

1. Clark, M. A., Lucett, S. C., Mcgill, E., Montel, I., & Sutton, B. (2018). NASM essentials of personal fitness training. Burlington Jones & Bartlett Learning.
2. Scott, Vanessa, et al.Foundations and Applications for a Certified Personal Trainer. 10th ed., ISSA, LLC, 2021.