This document discusses methods for estimating total daily energy expenditure (TDEE). TDEE can be estimated by calculating basal metabolic rate (BMR) using tables or equations, adjusting for daily activity level, and adding the estimated energy cost of exercise. The document provides tables and examples to guide estimating BMR, selecting an activity level factor, and calculating weekly and daily exercise energy expenditure to determine overall TDEE. Accurately estimating TDEE and balancing energy intake can help manage body weight over the long term.

1. Applied Exercise Nutrition Estimating Total Daily Energy Expenditure (TDEE)

2. Reference Burke, L. (1995).Chapter 2: Fine tuning: how much and when? In The complete guide to food for sports performance (2 nd ed.). NSW, Australia: Allen Unwin (pp37-43).

3. Energy Balance & Body Weight If TDEI = TDEE:  body weight (BW) remains stable. If TDEI < TDEE  negative energy balance  body uses stored energy to make up difference   BW ACSM recommend energy deficit of 2100-4200 kJ/d Achieved through combination of diet & exercise .

4. Estimating Energy Intake Can use diet cruncher to estimate intake Also food tables Ready reckoner Need to have good food records to get good estimate of intake Multiple chances for error Recording Inputting Food data etc

5. Estimating TDEE TDEE = Total Daily Energy Expenditure TDEE can be estimated by: Estimating BMR Adjusting BMR for unstructured PA Estimating daily energy cost of structured PA Add results from Step 2 & 3 to estimate TDEE

6. Estimating BMR BMR = Basal Metabolic Rate; energy required for basic body functions. Recall: BMR influenced by body size, body composition, age & gender. BMR can be estimated using tables or equations by considering bodyweight (kg), age (y) and gender (male/female).

7. Estimating BMR: male Ref: Burke, L. (1995). Complete guide to food for sports performance. Page 40 6870 7975 8565 9415 90 6625 7735 8250 9045 85 6380 7495 7935 8675 80 6135 7255 7620 8305 75 5890 7015 7305 7935 70 5645 6775 6990 7565 65 5400 6535 6675 7195 60 5155 6295 6360 6824 55 Over 60y 30-60y 18-30y 10-18y Body weight (kg) Daily BMR (kJ/day)

8. Estimating BMR: female Ref: Burke, L. (1995). Complete guide to food for sports performance. Page 40 5795 6090 6685 7100 75 5605 5920 6375 6820 70 5415 5750 6065 6540 65 5225 5580 5755 6260 60 5035 5410 5445 5980 55 4845 5240 5135 5700 50 4465 5070 4825 5420 45 4275 4900 4515 5140 40 Over 60y 30-60y 18-30y 10-18y Body weight (kg) Daily BMR (kJ/day)

9. Estimating BMR: equations Can also estimate BMR (kJ) using eqns… Males: 10-18 y [(17.5 x weight) + 651] x 4.2 18-30 y [(15.3 x weight) + 679] x 4.2 30-60 y [(11.6 x weight) + 879] x 4.2 60+ y [(13.5 x weight) + 487] x 4.2 Females: 10-18 y [(12.2 x weight) + 746] x 4.2 18-30 y [(14.7 x weight) + 496] x 4.2 30-60 y [(8.7 x weight) + 829] x 4.2 60+ y [(10.5 x weight) + 596] x 4.2

10. Adjust for daily activity Physical activity can be separated into two components: Deliberate exercise/sport Vocational (work) activity Need to factor in this vocational exercise to estimate TDEE. Can use tables to adjust BMR according to our vocational activity.

11. Adjust for daily activity Ref: Burke, L. (1995). Complete guide to food for sports performance. Page 40 2.0 2.3 Very Heavy Full time athletes, labourers, forestry, or Exercise comparable to running 14-20 km/day 1.8 2.1 Heavy Light industry/trades, farm or Light/moderate occupation + 1.5-2h ex/day 1.7 1.8 Moderate Most students, office workers, professionals; 16h/day standing/sitting including 3h light activity & 1h moderate ex (brisk walking, jogging etc) 1.6 1.7 Light-moderate 1.5 1.5 Light 1.4 1.4 Sedentary Resting, playing cards, watching TV, reading 1.3 1.3 Very Sedentary 1.2 1.2 Bed rest Descriptors Female Male Activity Level

12. Estimating exercise cost List all exercise sessions you take part in each week , estimating the duration of each session in minutes. Multiply each session by the approximate energy cost ( kJ/min ) for that activity. Total all activity sessions for weekly cost of exercise. Divide by 7 to estimate average daily energy cost (kJ) of exercise.

13. Estimating exercise cost 34 30 26 22 19 Cricket – bowling 32 28 24 21 17 Cricket – batting 40 34 30 26 22 Circuit training 39 34 30 26 22 Canoeing – racing 17 15 13 11 9 Canoeing – leisure 52 46 40 35 29 Boxing – in ring 84 74 64 56 46 Boxing – sparring 52 46 40 35 29 Basketball 19 17 15 13 11 Ballroom dancing 37 33 28 24 20 Badminton 51 45 40 33 28 Aerobics – advanced 39 34 30 26 22 Aerobics – beginners 90 80 70 60 50 Body Weight (kg)

14. Estimating exercise cost 98 87 76 65 54 Running – 4.0min/km 85 75 65 55 48 Running – 4.5min/km 78 70 61 52 44 Running – 5.0min/km 73 65 57 49 40 Running – 5.5min/km 73 65 57 49 41 Judo 33 29 24 20 18 Hockey 25 22 19 16 14 Gymnastics 32 28 25 21 18 Golf 50 44 39 33 28 Football 63 56 49 42 35 Cycling – racing 38 33 28 24 21 Cycling – 15km/h 24 21 18 16 13 Cycling – 9km/h 90 80 70 60 50 Body Weight (kg)

15. Estimating exercise cost Ref: Burke, L. (1995). Complete guide to food for sports performance. Page 41 78 70 61 42 44 Walking – 5min/km 45 40 35 30 25 Walking – 8min/km 39 35 30 26 21 Walking – 10min/km 19 17 15 12 10 Volleyball 65 58 50 44 37 Tennis – competitive 26 23 20 17 15 Tennis – social 26 23 19 17 14 Table tennis 61 54 49 41 34 Swimming – breast stroke 63 56 49 43 36 Swimming – backstroke 59 52 46 40 33 Swimming - freestyle 79 71 62 53 44 Squash 90 80 70 60 50 Body Weight (kg)

16. Add results for TDEE BMR = ________ kJ Activity level factor = ________ Adjusted BMR = ________ kJ Exercise Energy cost = ________ kJ Estimated TDEE = ________ kJ

17. Conclusion Don’t need energy balance every day but… Over long-term (1wk+), energy balance important to manage weight. This method provides an adequate estimation of daily energy expenditure… Individualised (gender, weight, activity) and… In conjunction with diet assessment methods… Can estimate and manipulate energy balance.  can create environment for weight change!

18. Example Megan: 33y 63kg Female (lecturer) Weekly activity: Run 2 x weekly for 30min (each run) @ 5.0min/km Cycle 2 x weekly for 60min (each ride) @ 15km/h Swim – freestyle 2 x weekly for 20min (each swim) What is Megan’s BMR? What activity level factor would you adjust this by? What is Megan’s adjusted BMR? What is Megan’s weekly exercise cost? What is Megan’s average daily exercise cost? What is Megan’s TDEE?