Ever wonder how many calories you might be burning throughout the day? In the world of nutrition, this is called **“total energy expenditure”**.

How about a little nutrition math lesson!

Through simple equations, one can calculate and estimate the amount of energy used each day. [[Simple?? Right. I dreaded math in school, and nutrition math is no easier. However, very important to learn]] Remember, there will always be individual variations and these calculations are* just estimates*. I’ve done my own calculations to break down each step.

**1. Convert your weight into kilograms from pounds**; divide pounds by 2.2 to do so.

*(weight in pounds=110, therefore, weight in kilograms=50)*

**2. Estimate your REE.** For women, the calculation goes as such: REE= weight (kg) x .9 x 24 For men, the calculation is: weight (kg) x 1.0 x 24

*(50 x .9 x 24 = 1080)*

**3. Estimate your energy expended in physical activity.** I used a chart from my “Discovering Nutrition” textbook. This is the chart:

Activity Level |
Description |
% of REE |

Sedentary | Mostly resting with little or no activity | 20-30 |

Light | Occasional, unplanned activity (going for a stroll) | 30-45 |

Moderate | Daily, planned activity (breif workouts, or brisk walks) | 45-65 |

Heavy | Daily workout routine requiring up to several hours of exercise | 65-90 |

Exceptional | Daily, vigorous workouts for extended hours (training for competition) | 90-120 |

*I chose 65% For myself (.65x REE(1080) =702)*

**4. Estimate your thermic effect of food (TEF)**

TEF= .1 x Energy(physical Activity) + REE

*(TEF= .1 x [702 + 1080] = 178.2)*

**5. Estimate your total energy expenditure.**

TEE = REE + Energy+ TEF

*(TEE = 1080 + 702 + 178.2 = 1960.2 )*

**My total energy expenditure is about 1960 calories.**

***REE** = Resting Energy Expenditure: The energy needed to maintain all bodily functions needed to sustain life at rest.

***TEF** = Therminc Effect of Food: The energy expended to digest, absorb, and metabolize the foods we take in.

***TEE** = Total Energy Expenditure: All energy expended

(Keep in mind, energy is calculated in calories.)

So, after doing the math, in order for me to **MAINTAIN** the body I’m at, if I continue being consistent with the same activity level I am at, I need to consume that 1960 in calories each day. Which I probably do, and I’m sure some days I eat more, especially the days I am more active. *I’m pretty good at listening to what my body needs. *

These calculations can help with losing weight, because once you find what your body burns each day, you can adjust your daily intake to a more appropriate consumption. Pleeease remember that your macro-nutrient break down is still important, and you can’t simply eat crap just because it fits your daily breakdown.

And if math wasn’t ever your strong suit, here’s a link I’ve found that comes pretty close to the equations I’ve done above.

Their calculation had me at 1948 instead of 1960, but what is 12 calories really??

http://www.scymed.com/en/smnxdg/health101/srcalx/sr35350.htm