Losing Weight And Gaining Weight Using Your TDEE
The Total Daily Energy Expenditure (TDEE) is an estimate of the number of calories you burn per day on average when you consider exercise.
You will gain weight if you eat more than this amount. If you eat less than this amount, you’ll lose weight.
You will receive a customized estimate based on your age, your body type, and your level of activity. It’s critical to remember that last part! In contrast, someone who works behind a desk and trains three times a week will burn a significant number of calories versus someone who works on their feet every day and trains hard five days a week.
You can use your number to calculate how many calories you need to consume in order to gain or lose weight.
How To Use The TDEE Calculator
To get started, simply enter your gender and age. After that, enter your height and current weight.
Select the appropriate activity level: Sedentary, light active, moderately active, very active, or extra active. Then just Calculate to see your TDEE result.
It will ask you to choose an activity level that best represents your lifestyle when you use the calculator. Honesty is key! You will not gain muscle mass if you claim to be very active but are not.
TDEE Results – How Should I Interpret Them
You will see a few different approximate values after you have entered the basic information (age, height, weight, activity level, and body fat percentage).
We’ve given a brief explanation of each of these results, so you can understand them easily.
Maintenance calories – Using this calculator produces the same results as a maintenance calorie calculator, and it tells you how many calories you should consume to maintain your current weight. Maintain a consistent caloric intake and activity level
Weight loss – In order to lose a pound a week, you must eat 500 calories less per day than you need for maintenance.
Weight gain – For each pound, you want to gain each week, you’ll have to consume 500 calories extra than your maintenance calories.
How To Use Tdee To Get Ideal Weight
What is your Loss Weight Strategy Based on your TDEE?
As soon as you have calculated your TDEE, you can ensure that your caloric intake is below that number.
If you have a total daily energy expenditure(TDEE) of 2,700 calories per day, you need to consume fewer calories to lose weight.
Depending on how much deficit you have every day, you lose it at a different pace.
The majority of dieticians recommend that you eat between 500 and 1,000 calories less per day.
Consistency is the key to losing weight, not losing weight the fastest.
If you aim for 2,200 calories a day, and your TDEE is 2,700, you would be consuming 500 fewer calories. You would lose approximately one pound per week if you followed this diet.
To find out whether your TDEE is accurate, check if your weight decreases by about one pound per week. If not, you may be overestimating or underestimating your TDEE.
Sounds pretty cool, doesn’t it?
What is your Gain Weight Strategy Based on your TDEE?
Creating a calorie surplus is the key to gaining weight, meaning eating more calories than your body needs.
By consuming 500 more calories per day than you burn, you can gain weight steadily.
Adding 700–1,000 calories to your daily intake is an effective way to gain weight quickly.
For the first few days or weeks, count your calories to get an idea of how many calories you’re eating, but you don’t have to do it for the rest of your life. Tracking your early progress towards your goal is what it’s all about.
So, What’s Your Next Move?
- Track your progress and calories using a method you prefer. Depending on your preference, you may do this either on paper or through a mobile app.
- Over time, review your progress and make changes as necessary. Your basal metabolic rate (BMR) will fluctuate according to your weight loss. Therefore, your calorie intake plan may need to be adjusted as you continue to make progress.
It is no longer stressful to determine the total energy expenditure for the day.
With today’s accessible calculators, achieving your ideal physique and getting in shape is completely possible timely. Nevertheless, the TDEE Calculator is an excellent way to set a starting point from which you can adjust based on your individual needs.
I hope you can start shape your dream body now! Have an awesome life journey!