Calculate your daily energy expenditure

Your Total Daily Energy Expenditure (TDEE) is an estimate of the number of calories you burn per day. This is important to know if you want to lose weight successfully or maintain your target weight. Your TDEE is determined by factors such as your age and activity level.

Even if you were to lie on the couch all day, your body burns calories. Your heart beats, your organs function, your body repairs itself and regulates temperature — all without you doing anything. This is your basal metabolism, and it forms the largest part of your energy expenditure.

Everything you do beyond resting, such as walking, exercising, cleaning or even sitting upright, increases your energy expenditure. The more active you are, the higher your TDEE. Even small movements make a difference over time.

Your body uses energy to digest food. This is called the thermic effect of food (TEF). Proteins take more energy to process than fats or carbohydrates. This means that if you eat more protein, your energy expenditure increases.

Understanding how many calories you burn helps you adjust your lifestyle to your health goals. Note: weight loss is about more than calorie restriction alone. Healthy, sustainable weight loss requires a balanced diet, sufficient exercise, hydration and good sleep.