{"id":12641,"date":"2026-02-15T10:45:34","date_gmt":"2026-02-15T03:45:34","guid":{"rendered":"https:\/\/weclinicbkk.com\/tdee\/"},"modified":"2026-03-08T14:23:10","modified_gmt":"2026-03-08T07:23:10","slug":"tdee","status":"publish","type":"post","link":"https:\/\/weclinicbkk.com\/en\/tdee\/","title":{"rendered":"What Is TDEE? How to Calculate It and Adjust Your Diet for Sustainable Weight Loss"},"content":{"rendered":"\n<p><strong>TDEE (Total Daily Energy Expenditure)<\/strong> refers to the <em>total amount of energy<\/em> your body uses in one day (measured in kilocalories). Importantly, this energy use does <strong>not<\/strong> come from exercise alone. It includes everything from:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>breathing<\/li>\n\n\n\n<li>vital functions of the heart, brain, and internal organs<\/li>\n\n\n\n<li>everyday movement such as walking, standing, and general activity<\/li>\n\n\n\n<li>exercise, as well as digestion<\/li>\n<\/ul>\n\n\n\n<p>In other words, even if you do not work out, your body continues to burn energy throughout the day and the sum of all that energy expenditure is called TDEE.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>How Does Knowing Your TDEE Help?<\/strong><\/strong><\/h2>\n\n\n\n<p>Once you know your TDEE, you can plan your diet more accurately. For example:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Eat at your TDEE<\/strong> \u2192 maintain your current weight<\/li>\n\n\n\n<li><strong>Eat below your TDEE<\/strong> \u2192 lose weight and reduce body fat<\/li>\n\n\n\n<li><strong>Eat above your TDEE<\/strong> \u2192 gain weight or support muscle growth<\/li>\n<\/ul>\n\n\n\n<p>That\u2019s why TDEE is often considered a key tool for achieving a fit body\u2014without extreme restriction or starvation.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/weclinicbkk.com\/wp-content\/uploads\/2026\/01\/B1-683x1024.jpg\" alt=\"\u0e01\u0e32\u0e23\u0e23\u0e39\u0e49\u0e04\u0e48\u0e32 TDEE \u0e0a\u0e48\u0e27\u0e22\u0e2d\u0e30\u0e44\u0e23\u0e44\u0e14\u0e49\u0e1a\u0e49\u0e32\u0e07\" class=\"wp-image-12279\" srcset=\"https:\/\/weclinicbkk.com\/wp-content\/uploads\/2026\/01\/B1-683x1024.jpg 683w, https:\/\/weclinicbkk.com\/wp-content\/uploads\/2026\/01\/B1-200x300.jpg 200w, https:\/\/weclinicbkk.com\/wp-content\/uploads\/2026\/01\/B1.jpg 736w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>The 4 Key Components of TDEE You Should Know<\/strong><\/strong><\/h2>\n\n\n\n<p>To truly understand how your metabolism works, it\u2019s important to know what TDEE is made of. In general, TDEE comes from four main components:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/weclinicbkk.com\/wp-content\/uploads\/2026\/01\/TDEE-Total-Daily-Energy-1024x538.png\" alt=\"TDEE Total Daily Energy\" class=\"wp-image-12719\" srcset=\"https:\/\/weclinicbkk.com\/wp-content\/uploads\/2026\/01\/TDEE-Total-Daily-Energy-1024x538.png 1024w, https:\/\/weclinicbkk.com\/wp-content\/uploads\/2026\/01\/TDEE-Total-Daily-Energy-300x157.png 300w, https:\/\/weclinicbkk.com\/wp-content\/uploads\/2026\/01\/TDEE-Total-Daily-Energy-768x403.png 768w, https:\/\/weclinicbkk.com\/wp-content\/uploads\/2026\/01\/TDEE-Total-Daily-Energy-1536x806.png 1536w, https:\/\/weclinicbkk.com\/wp-content\/uploads\/2026\/01\/TDEE-Total-Daily-Energy.png 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1) BMR (Basal Metabolic Rate)<\/strong><\/h3>\n\n\n\n<p>This is the baseline energy your body uses at rest\u2014such as breathing, heartbeat, and brain function. BMR typically accounts for about 60\u201370% of TDEE, making it the largest foundation of your daily energy expenditure.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2) NEAT (Non-Exercise Activity Thermogenesis)<\/strong><\/h3>\n\n\n\n<p>This is the energy you burn through daily activities that are <em>not<\/em> structured exercise\u2014such as walking, standing at work, doing household chores, and general movement throughout the day.<br>NEAT is a key reason two people can eat the same amount yet have very different body shapes (one gaining weight more easily while the other stays lean).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3) EAT (Exercise Activity Thermogenesis)<\/strong><\/h3>\n\n\n\n<p>This is the energy used during intentional exercise\u2014such as strength training, running, swimming, or HIIT. While many people assume this is the most important factor, in the long run, BMR and NEAT often have a greater overall impact on TDEE.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/weclinicbkk.com\/wp-content\/uploads\/2026\/01\/B2-683x1024.jpg\" alt=\"EAT (Exercise Activity Thermogenesis)\" class=\"wp-image-12282\" srcset=\"https:\/\/weclinicbkk.com\/wp-content\/uploads\/2026\/01\/B2-683x1024.jpg 683w, https:\/\/weclinicbkk.com\/wp-content\/uploads\/2026\/01\/B2-200x300.jpg 200w, https:\/\/weclinicbkk.com\/wp-content\/uploads\/2026\/01\/B2.jpg 736w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4) TEF (Thermic Effect of Food)<\/strong><\/h3>\n\n\n\n<p>This is the energy your body uses to digest and absorb nutrients. Protein, in particular, has a relatively high TEF\u2014meaning that simply eating protein can slightly increase energy expenditure through the digestion process.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Why Is TDEE Important for People Who Exercise?<\/strong><\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1) More precise body-shape control<\/strong><\/h3>\n\n\n\n<p>When you know your TDEE, you can set your daily calories with a clear goal\u2014whether that is maintaining weight, losing fat, or building muscle.<br>For example: if your TDEE is 2,500 kcal but you consume 2,000 kcal, you create a calorie deficit, which supports fat loss.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2) Better nutrition planning for your goal<\/strong><\/h3>\n\n\n\n<p>Use TDEE as your baseline, then adjust your protein, carbohydrates, and fat to match your target whether it\u2019s fat loss or muscle gain. This helps you eat with direction, not guesswork.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3) More effective training strategy<\/strong><\/h3>\n\n\n\n<p>Understanding both energy from exercise (EAT) and daily movement (NEAT) helps you fine-tune your training volume and intensity and create a deficit without needing overly aggressive food restriction.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4) Improved recovery and real performance progress<\/strong><\/h3>\n\n\n\n<p>If you burn a lot of energy but don\u2019t eat enough, recovery can slow down and workouts may suffer. Knowing your TDEE helps you fuel your body appropriately so you have enough energy to train consistently and improve performance over time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>The Easiest Way to Calculate Your TDEE<\/strong><\/strong><\/h2>\n\n\n\n<p>Calculating TDEE can be broken down into two simple steps:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Calculate your BMR<\/li>\n\n\n\n<li>Multiply your BMR by your activity level<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><strong>1) Calculate BMR (Basal Metabolic Rate)<\/strong><\/strong><\/h3>\n\n\n\n<p>The most widely used and internationally accepted formula is the Mifflin\u2013St Jeor equation.<\/p>\n\n\n\n<p>For women: BMR = (10 \u00d7 weight) + (6.25 \u00d7 height) \u2013 (5 \u00d7 age) \u2013 161<\/p>\n\n\n\n<p>For men: BMR = (10 \u00d7 weight) + (6.25 \u00d7 height) \u2013 (5 \u00d7 age) + 5<\/p>\n\n\n\n<p><em>Weight is calculated in kilograms (kg), height in centimeters (cm), and age in years.<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><strong>2) Choose Your Activity Level<\/strong><\/strong><\/h3>\n\n\n\n<p>After calculating your BMR, the next step is to select the activity level that best matches your daily routine. This will give you the correct multiplier to estimate your TDEE.<\/p>\n\n\n\n<style>\n    \/* \u0e15\u0e31\u0e49\u0e07\u0e04\u0e48\u0e32 Container \u0e43\u0e2b\u0e49\u0e23\u0e2d\u0e07\u0e23\u0e31\u0e1a\u0e01\u0e32\u0e23\u0e40\u0e25\u0e37\u0e48\u0e2d\u0e19\u0e0b\u0e49\u0e32\u0e22\u0e02\u0e27\u0e32\u0e1a\u0e19\u0e21\u0e37\u0e2d\u0e16\u0e37\u0e2d *\/\n    .activity-level-table-container {\n        overflow-x: auto;\n        margin-bottom: 20px;\n        font-family: -apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Oxygen-Sans, Ubuntu, Cantarell, \"Helvetica Neue\", sans-serif;\n    }\n\n    .activity-level-table {\n        width: 100%;\n        border-collapse: collapse;\n        min-width: 650px; \/* \u0e04\u0e27\u0e32\u0e21\u0e01\u0e27\u0e49\u0e32\u0e07\u0e02\u0e31\u0e49\u0e19\u0e15\u0e48\u0e33\u0e40\u0e1e\u0e37\u0e48\u0e2d\u0e44\u0e21\u0e48\u0e43\u0e2b\u0e49\u0e02\u0e49\u0e2d\u0e04\u0e27\u0e32\u0e21\u0e1a\u0e35\u0e1a\u0e40\u0e01\u0e34\u0e19\u0e44\u0e1b *\/\n        background-color: #fff;\n        color: #333;\n    }\n\n    .activity-level-table th, \n    .activity-level-table td {\n        border: 1px solid #ccc;\n        padding: 15px;\n        font-size: 16px;\n        line-height: 1.6;\n        vertical-align: middle;\n    }\n\n    \/* \u0e2a\u0e44\u0e15\u0e25\u0e4c\u0e2b\u0e31\u0e27\u0e15\u0e32\u0e23\u0e32\u0e07 (\u0e43\u0e0a\u0e49\u0e2a\u0e35\u0e40\u0e17\u0e32\u0e40\u0e02\u0e49\u0e21\u0e15\u0e32\u0e21\u0e42\u0e08\u0e17\u0e22\u0e4c) *\/\n    .activity-level-table th {\n        background-color: #484e4f; \/* \u0e2a\u0e35\u0e40\u0e17\u0e32\u0e40\u0e02\u0e49\u0e21 #484e4f *\/\n        color: white;\n        text-align: center;\n        font-weight: bold;\n        font-size: 18px;\n    }\n\n    \/* \u0e04\u0e2d\u0e25\u0e31\u0e21\u0e19\u0e4c\u0e41\u0e23\u0e01 (Activity Level) \u0e17\u0e33\u0e15\u0e31\u0e27\u0e2b\u0e19\u0e32 *\/\n    .activity-level-table td:first-child {\n        font-weight: bold;\n        background-color: #fcfcfc;\n        width: 30%;\n    }\n\n    \/* \u0e04\u0e2d\u0e25\u0e31\u0e21\u0e19\u0e4c\u0e2a\u0e38\u0e14\u0e17\u0e49\u0e32\u0e22 (Multiplier) \u0e08\u0e31\u0e14\u0e01\u0e36\u0e48\u0e07\u0e01\u0e25\u0e32\u0e07 *\/\n    .activity-level-table td:last-child {\n        text-align: center;\n        font-weight: bold;\n        color: #2c3e50;\n        width: 15%;\n    }\n\n    \/* \u0e2a\u0e35\u0e2a\u0e25\u0e31\u0e1a\u0e1a\u0e23\u0e23\u0e17\u0e31\u0e14\u0e43\u0e2b\u0e49\u0e2d\u0e48\u0e32\u0e19\u0e07\u0e48\u0e32\u0e22 *\/\n    .activity-level-table tr:nth-child(even) {\n        background-color: #f9f9f9;\n    }\n<\/style>\n\n<div class=\"activity-level-table-container\">\n    <table class=\"activity-level-table\">\n        <thead>\n            <tr>\n                <th>Activity Level<\/th>\n                <th>What it Means<\/th>\n                <th>Multiplier<\/th>\n            <\/tr>\n        <\/thead>\n        <tbody>\n            <tr>\n                <td>Sedentary<\/td>\n                <td>Little to no exercise; mostly sitting (desk work)<\/td>\n                <td>1.2<\/td>\n            <\/tr>\n            <tr>\n                <td>Lightly active<\/td>\n                <td>Light exercise 1\u20133 days per week<\/td>\n                <td>1.375<\/td>\n            <\/tr>\n            <tr>\n                <td>Moderately active<\/td>\n                <td>Exercise 3\u20135 days per week<\/td>\n                <td>1.55<\/td>\n            <\/tr>\n            <tr>\n                <td>Very active<\/td>\n                <td>Hard exercise 6\u20137 days per week<\/td>\n                <td>1.725<\/td>\n            <\/tr>\n            <tr>\n                <td>Athlete \/ twice-a-day training<\/td>\n                <td>Very high activity; moving most of the day<\/td>\n                <td>1.9<\/td>\n            <\/tr>\n        <\/tbody>\n    <\/table>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><strong>3) Multiply Your BMR by the Activity Multiplier = Your TDEE<\/strong><\/strong><\/h3>\n\n\n\n<p>TDEE = BMR \u00d7 activity multiplier<\/p>\n\n\n\n<p>This final number represents the <em>actual amount of energy your body uses in a full day<\/em>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><strong>A Simple, Easy-to-Understand TDEE Calculation Example<\/strong><\/strong><\/h3>\n\n\n\n<p>Example (Female)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Age: 27 years<\/li>\n\n\n\n<li>Height: 168 cm<\/li>\n\n\n\n<li>Weight: 65 kg<\/li>\n\n\n\n<li>Office-based job with little exercise \u2192 activity multiplier: 1.2<\/li>\n<\/ul>\n\n\n\n<p><strong><strong>Step 1: Calculate BMR<\/strong><\/strong><\/p>\n\n\n\n<p>BMR = (10 \u00d7 65) + (6.25 \u00d7 168) \u2013 (5 \u00d7 27) \u2013 161<br>= 1,404 kcal<\/p>\n\n\n\n<p><strong><strong>Step 2: Calculate TDEE<\/strong><\/strong><\/p>\n\n\n\n<p>TDEE = 1,404 \u00d7 1.2<br>= 1,684 kcal\/day <em>(approximately)<\/em><\/p>\n\n\n\n<p>This number represents the actual amount of energy your body uses each day.<\/p>\n\n\n\n<p><strong><strong>Step 3: Monitor Results and Adjust Your Energy Intake<\/strong><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img decoding=\"async\" width=\"736\" height=\"946\" src=\"https:\/\/weclinicbkk.com\/wp-content\/uploads\/2026\/01\/B3.jpg\" alt=\"\u0e15\u0e34\u0e14\u0e15\u0e32\u0e21\u0e1c\u0e25\u0e41\u0e25\u0e30\u0e1b\u0e23\u0e31\u0e1a\u0e1e\u0e25\u0e31\u0e07\u0e07\u0e32\u0e19\u0e17\u0e35\u0e48\u0e44\u0e14\u0e49\u0e23\u0e31\u0e1a\u0e15\u0e32\u0e21\u0e04\u0e27\u0e32\u0e21\u0e40\u0e2b\u0e21\u0e32\u0e30\u0e2a\u0e21\u00a0\" class=\"wp-image-12285\" srcset=\"https:\/\/weclinicbkk.com\/wp-content\/uploads\/2026\/01\/B3.jpg 736w, https:\/\/weclinicbkk.com\/wp-content\/uploads\/2026\/01\/B3-233x300.jpg 233w\" sizes=\"(max-width: 736px) 100vw, 736px\" \/><\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you don\u2019t want to rely solely on the number on the scale, you can assess whether you\u2019re on the right track by looking at:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Changes in body measurements, such as a reduced waist or hip circumference<\/li>\n\n\n\n<li>Before-and-after comparison photos<\/li>\n\n\n\n<li>Training logs being able to lift heavier weights often indicates improved strength<\/li>\n\n\n\n<li>Body composition measurements, such as body fat percentage from advanced tools (e.g., DEXA scans), to confirm whether body fat is decreasing<\/li>\n<\/ul>\n\n\n\n<p>If your measurements decrease too quickly, it may indicate muscle loss\u2014suggesting that your calorie intake is too low.<\/p>\n\n\n\n<p>On the other hand, if measurements do not decrease and your weight increases or you feel bloated, it may mean that your calorie intake exceeds your actual energy needs, or that adjustments are required due to calculation variability.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Factors That Can Cause Inaccurate Energy Calculations<\/strong><\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1) Underestimating or overestimating actual calorie intake<\/strong><\/h3>\n\n\n\n<p>If portion sizes are not measured accurately, daily calorie intake can easily be <strong>underestimated or overestimated<\/strong>, leading to misleading results. Using proper weighing and measuring methods helps improve accuracy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2) Misjudging activity level<\/strong><\/h3>\n\n\n\n<p>Energy expenditure can vary significantly depending on daily movement and exercise intensity. For example:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Being active and walking throughout the day vs. sitting at a computer most of the time<\/li>\n\n\n\n<li>Weight training for 30 minutes vs. training for 2 hours<\/li>\n<\/ul>\n\n\n\n<p>Overestimating or underestimating activity levels can result in incorrect TDEE calculations.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Three Common Training Goals\u2014and How to Use TDEE Correctly<\/strong><\/strong><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1) If your goal is fat loss without losing muscle (Cut)<\/strong><\/h2>\n\n\n\n<p>Aim to eat slightly below your TDEE.<\/p>\n\n\n\n<p>\u2192 Reduce 200\u2013500 kcal from your TDEE.<\/p>\n\n\n\n<p><strong>Important caution:<\/strong> Avoid cutting calories too aggressively. Eating far below your needs can increase the risk of <strong>muscle loss<\/strong>, slow down your metabolism, disrupt hormones, cause fatigue, and impair recovery from exercise. As a result, fat loss may become unsustainable and rebound weight gain (yo-yo dieting) can occur more easily.<\/p>\n\n\n\n<p><strong>Example (TDEE = 1,684 kcal):<\/strong><\/p>\n\n\n\n<p>Recommended intake: 1,380\u20131,480 kcal\/day<\/p>\n\n\n\n<p><strong>Expected result:<\/strong> Body fat gradually decreases while muscle mass is better preserved\u2014your physique becomes noticeably more toned and defined.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2) If your goal is muscle gain without excessive fat gain (Lean Bulk)<\/strong><\/h3>\n\n\n\n<p>Aim to eat slightly above your TDEE.<\/p>\n\n\n\n<p>\u2192 Add 200\u2013500 kcal on top of your TDEE.<\/p>\n\n\n\n<p><strong>Example (TDEE = 1,684 kcal):<\/strong><\/p>\n\n\n\n<p>Recommended intake: 1,830\u20131,950 kcal\/day<\/p>\n\n\n\n<p><strong>Expected result:<\/strong> Muscle mass increases, with minimal fat gain when training and nutrition are consistent.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3) If you are a beginner and want to lose fat while gaining muscle (Maintain)<\/strong><\/h3>\n\n\n\n<p>This approach is especially suitable for body recomposition.<\/p>\n\n\n\n<p>\u2192 Eat at your TDEE (around 1,680 kcal\/day), with a strong focus on protein, and train consistently.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prioritize adequate protein intake<\/li>\n\n\n\n<li>Strength train regularly<\/li>\n<\/ul>\n\n\n\n<p><strong>Expected result:<\/strong> Beginners often respond quickly, making it possible to build muscle and reduce body fat at the same time.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img decoding=\"async\" width=\"704\" height=\"1024\" src=\"https:\/\/weclinicbkk.com\/wp-content\/uploads\/2026\/01\/B4.jpg\" alt=\"3 \u0e1b\u0e23\u0e30\u0e40\u0e20\u0e17\u0e04\u0e19\u0e2d\u0e2d\u0e01\u0e01\u0e33\u0e25\u0e31\u0e07\u0e01\u0e32\u0e22\" class=\"wp-image-12288\" srcset=\"https:\/\/weclinicbkk.com\/wp-content\/uploads\/2026\/01\/B4.jpg 704w, https:\/\/weclinicbkk.com\/wp-content\/uploads\/2026\/01\/B4-206x300.jpg 206w\" sizes=\"(max-width: 704px) 100vw, 704px\" \/><\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Summary<\/strong><\/h2>\n\n\n\n<p>Knowing your TDEE can be a true turning point in body transformation because it helps you avoid unintentionally eating too many calories, and also prevents you from cutting calories too aggressively to the point where your body begins breaking down muscle mass.<\/p>\n\n\n\n<p>With a clear TDEE number, you can set a more accurate daily intake, understand how much you should eat to match your goal, and then align that plan with your training both strength training and cardio in a structured, effective way.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-16018d1d wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-white-color has-success-background-color has-text-color has-background has-link-color wp-element-button\" href=\"https:\/\/tdeecalculator.net\/\" target=\"_blank\" rel=\"noopener\">You can calculate your TDEE using a simple online tool here<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><strong>References for TDEE<\/strong><\/strong><\/p>\n\n\n\n<p>TDEECalculator.net. <em>TDEE Calculator \u2013 Total Daily Energy Expenditure.<\/em><a href=\"https:\/\/tdeecalculator.net\/?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noopener\"> https:\/\/tdeecalculator.net\/<\/a><\/p>\n\n\n\n<p>Mifflin MD, St Jeor ST. <em>A new predictive equation for resting energy expenditure in healthy individuals.<\/em> American Journal of Clinical Nutrition. 1990. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2305711\/?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/2305711\/<\/a><\/p>\n\n\n\n<p>FAO\/WHO\/UNU. <em>Human Energy Requirements: Report of a Joint Expert Consultation.<\/em> Food and Agriculture Organization; 2004. <a href=\"https:\/\/www.fao.org\/3\/y5686e\/y5686e00.htm\" target=\"_blank\" rel=\"noopener\">https:\/\/www.fao.org\/3\/y5686e\/y5686e00.htm<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>TDEE (Total Daily Energy Expenditure) refers to the total amount of energy your body uses in one day (measured in kilocalories). Importantly, this energy use does not come from exercise alone. It includes everything from: In other words, even if you do not work out, your body continues to burn energy throughout the day and [&#8230;]\n","protected":false},"author":10,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","footnotes":""},"categories":[747],"tags":[],"class_list":["post-12641","post","type-post","status-publish","format-standard","hentry","category-body-composition-en"],"taxonomy_info":{"category":[{"value":747,"label":"Body Composition"}]},"featured_image_src_large":false,"author_info":{"display_name":"AdminWe","author_link":"https:\/\/weclinicbkk.com\/en\/author\/suthasinee-chuengmail-com\/"},"comment_info":0,"category_info":[{"term_id":747,"name":"Body Composition","slug":"body-composition-en","term_group":0,"term_taxonomy_id":747,"taxonomy":"category","description":"","parent":0,"count":4,"filter":"raw","cat_ID":747,"category_count":4,"category_description":"","cat_name":"Body Composition","category_nicename":"body-composition-en","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/weclinicbkk.com\/en\/wp-json\/wp\/v2\/posts\/12641","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/weclinicbkk.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/weclinicbkk.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/weclinicbkk.com\/en\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/weclinicbkk.com\/en\/wp-json\/wp\/v2\/comments?post=12641"}],"version-history":[{"count":2,"href":"https:\/\/weclinicbkk.com\/en\/wp-json\/wp\/v2\/posts\/12641\/revisions"}],"predecessor-version":[{"id":12722,"href":"https:\/\/weclinicbkk.com\/en\/wp-json\/wp\/v2\/posts\/12641\/revisions\/12722"}],"wp:attachment":[{"href":"https:\/\/weclinicbkk.com\/en\/wp-json\/wp\/v2\/media?parent=12641"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/weclinicbkk.com\/en\/wp-json\/wp\/v2\/categories?post=12641"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/weclinicbkk.com\/en\/wp-json\/wp\/v2\/tags?post=12641"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}