Consume more calories than your body needs, you will gain weight.
Consume less calories than your body needs, you will lose weight.
Things to Understand About TDEE:
The TDEE (Total Daily Energy Expenditure) is a good indicator of how many calories a person must consume in order to maintain his or her current weight. This important number is dependent on a person’s basal metabolic rate and his or her activity level. The BMR calculation takes sex, height, weight and age into consideration to determine a person’s metabolic rate. The BMR is then multiplied by a constant that represents an activity level. But, you don’t have to worry about it all because you simply just have to plug in your details and the calculator will take care of the rest. Now there are a few basic things you must understand before you start using our TDEE calculator:
1. Daily Activity Level
The measurement for energy expenditure is dependent on activity level. The higher this value is, the more active a person is. People should be careful when evaluating their activity levels and take into account every activities apart from the ones that are carried out in the gym. There is not much of a difference between sedentary and moderate activity, so people must be careful in considering the differences between the two especially when it comes to TDEE calculation.
2. Exercise Intensity
Again, Exercise intensity is another important factor in calculating your energy expenditure. This section is only based on the activities that are done in the gym. The higher this value is, the more aggressive a person is in the gym. Here, there is a big difference between Moderate and Intense activity. So people must be careful in considering the differences between the two since a simple miscalculation could lead to over-estimation of your energy expenditure and thereby hindering your fitness goal.
3. Weight Loss Is a Balance
The value of the daily energy expenditure indicates how many calories a person must consume as well as spend in order to stay at his or her current rate. If weight loss is the goal, then less calories must be consumed, more exercise must be done, or both must occur. The exact opposite must happen if weight gain is the goal. This reinforces the basic principle of effective weight loss balance.
4. Work Up To It
In order for people to effectively lose weight, it is recommended that they eat at their current energy expenditure level for a few weeks before reducing their caloric intake. This way, their body can get used to eating at this level before taking in less. After a few weeks, reduce the caloric intake by a certain percentage (20%), depending on how much weight needs to be lost, and repeat the process so the body can readjust itself. It is also important to recalculate the energy expenditure level every week after taking in fewer calories.
The same is true if the goal is to gain weight, except here one should increase the caloric intake by a certain percentage (10%) instead of decreasing it.
5. Be Smart
Your total daily energy expenditure is the metabolic rate the body needs to work at in order to keep basic processes going while performing physical activity. It is unwise for a person to drastically reduce his/her caloric intake, for he/she risks consuming fewer calories than he/she needs in order for his/her body to work properly.
The total daily energy expenditure is the most accurate indicator for losing, gaining and maintaining weight. Understanding it and the basal metabolic rate is important for maintaining a healthy lifestyle.
Now you can go ahead and plug your stats into the TDEE calculator below.
Note: Please remember that the “No. of days” and the “Target date” are just rough estimates and the result can vary from individual to individual based on several factors such as age, activity factors, whether an individual is metabolically adapted or not, etc.
But the majority can rest assured as they will most likely see promising results within the above time frame.
The calculator above will give you an estimate of the calories and macronutrients you require each day. However, you may need to make adjustments with your diet as you go along. If your weight does not change by the desired amount (keep in mind, you shouldn’t be gaining or losing more than 2lbs each week) make adjustments by small increments. For example, if you’re aiming to lose weight and your weight has remained the same, reduce your calories by 50 each day. This should come from your carbs (4 calories per gram) and/or fats (9 calories per gram), while maintaining the same protein intake. Repeat this process as necessary to keep hitting your goals. It’s also worth noting, that as you gain or lose weight on your diet, your calorie intake may need to change anyway! For more information on weight loss plateau, please refer to this article.
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