Now before you start using our TDEE calculator, it is important to know a few things about general weight loss and weight gain. Read on.
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 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 figuring out your TDEE.
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 calculator below.
Version 7.0 is here!!!😍
This version includes lots of new features such as:
- Body Mass Index (BMI)
- Maximum Genetic Muscular Potential – an estimate of how much muscle you can gain naturally without the use of steroids.
- Maximum Fat Metabolism – an estimate of the maximum sustainable deficit you can be at without sacrificing lean body mass. (only visible if your goal is “weight loss” and choose “lean mass formula”)
- Better explanations and Improved handling of Activity and Exercise Factor.
- Refactored code – now performs more smoothly, especially in mobile devices. And looks better. 😉
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 above TDEE calculator 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.
Please note that our calculator is designed to determine the TDEE for one day (workout-days). If you want to determine your TDEE for non-workout days, you’ll simply have to re-calculate by selecting the daily activity as SEDENTARY and exercise intensity as NONE – COUCH POTATO. So ultimately you’ll have 2 tdees, one for workout days and the other for non-workout days. And If your exercise intensities varies on a day to day basis, you’ll simply have to recalculate daily. This is as accurate as it can get when it comes to TDEE. Hope this helps. 🙂
Back To The Basics
It’s okay if you’ve been going on the treadmill twice or thrice a week just to shed some pounds.
But do you really know how much calories your body needs per day? If you don’t, you might end up seeing no result.
Think about it! Foods like the Oreo Milkshake from Burger King contain 730 calories. Yea! That is, they weigh more than most hamburgers. So, when you eat foods like this while working out, you might still add weight. Yea, especially when you live more of a sedentary life.
So there’s a need to keep a check on your calorie intake to lose weight. And you cannot do this without knowing how much calories your body needs per day.
That’s why we’ve got you covered. What you need now is to use the Total Daily Energy Expenditure Calculator (TDEE CALCULATOR) as one of your closest companions.
You might be asking, “What’s the TDEE calculator all about?” Well, you’re going to learn it and some other useful information about weight loss, weight gain, and maintaining a healthy weight.
- What is Basal Metabolic Rate (BMR)?
- What is the Total Daily Energy Expenditure (TDEE)?
- What is the TDEE Calculator?
- How can I use the TDEE to lose weight and gain weight?
What is Basal Metabolic Rate?
The Basal Metabolic Rate is the minimum amount of energy your body needs to stay alive, taking out your daily activities and exercise.
In other words, it is the energy your body needs to perform basic life functions like breathing, pumping blood, cell production, and temperature regulation.
So it is not only when you move or exercise that you burn calories.
You also expend energy while at rest, as long as you’re living.
However, the BMR of each individual is different depending on some variables like sex, age, height, and weight.
So, the more weight or, the taller are, the higher your BMI and vice versa. The reason is simple- more weight requires more cells, more mass, more blood to pump so, you’ll have a higher BMI.
What is the Total Daily Energy Expenditure (TDEE)?
Asides rest, your body also burns energy while exercising or going about your daily activities. And so, the total Daily Expenditure puts all together.
It is the total number of calories your body burns daily taking into consideration your BMI, exercise, and daily activities.
Yea, it’s that simple!
So how do you calculate your TDEE? It’s simply by multiplying your BMI by an “activity factor” and “Exercise factor.”
You might ask, “What does an activity factor and an exercise factor really mean?” It’s simple. The activity factor talks about how active you are in your daily life.
The different options include:
Sedentary: When you are inactive, or you don’t exercise at all. Or when you have a desk job and spend most of your time sitting in the office.
Lightly active: When you do more of climbing stairs or stroll around your home for about 30 minutes a few times weekly. Or you engage in exercises like running or lifting weights for just 15 minutes per day.
Moderately active: When you walk for an average of one hour and 45 minutes per day, or you do vigorous exercises 50 minutes per day.
Very active: When your daily routine is very active. Let’s say you work in an engineering firm and engage, and after your working hours, you still work home. This equates 50 minutes of vigorous exercise per day or walking for about one hour and 45 minutes every day.
Extremely active: When your daily routine is extreme- like soldiers, involving intense workouts and drills.
So, you would need to determine which category you fall into when it comes to your level of activity.
Then your “Exercise factor” can be any of the following:
None: All you do is rest on a couch, seeing movies or reading magazines
Light: You walk around your home to exercise 1-2 days per week
Moderate: You move from place to place, say from one friend’s house to another, or you do exercise for 3-5 days per week
Difficult: You don’t engage in petty talks in the gym, instead you mind your own business and do different workouts 6-7days per week
Intense: You’re like the legend Rocky Balboa. You do intense concentrated workouts two times per day.
You also need to know the category you fall into when it comes to your level of exercise.
Now for each exercise and activity factor, there’s an amount of energy you burn. And combining it with the energy your body needs to stay alive (BMI), you arrive at your TDEE.
Normally, it can be complicated doing these calculations to determine the sum of energy you’re expending per day. But you don’t have to bother about learning some algebra or excel tools.
The TDEE calculator is designed to help you out.
What is the TDEE calculator?
The TDEE calculator estimates how many calories you burn per day by first calculating your BMR and then multiplying by your energy expended during exercise and daily activity.
Our calculator requires you to fill in some useful information including age, gender, Unit system, height, weight, goal (weight gain or weight loss), calorie deficit, activity factor, and exercise factor.
Once you fill in these details, the calculator uses the best formulas and gives you a meaningful and easy-to-read result. The result will show your BMI, BMR, TDEE, Deficit/Surplus calories.
As an advanced dieter, our TDEE can also show you the number of calories you consume in a day (daily calories); the number of days you need to reach your goal, as well as your Maximum genetic muscular potential.
Now I could guess you have followed through in this article wondering if you can use the TDEE calculator to lose weight. Yes! You can.
How can I use BMR and TDEE to lose weight and Weight gain?
Your daily life, diet, habits, hormones, and the level of your physical activity all contribute to modulating your calorie balance.
So if you’re not losing weight, a possible reason is that you’re consuming more calories than your body burns.
So what do you need to do to lose weight?
In general, you need to lose 2 pounds every week to have a healthy weight loss. This means you would have to achieve a calorie deficit of 500kcal every week.
But the problem now is how to achieve a calorie deficit to lose weight. This means your calorie output must be higher than your calorie intake.
However, you already know how to determine the number of calories you burn per day using the TDEE, but how do you determine how many calories you consume per day?
Although some apps like My Fitness Pal, FatSecret, and Lose it, can help you track your food intake, still you can do it without them.
Just a simple record of your food intake for a week can help you determine your calorie intake, especially if your diet involves the same kinds of food every day.
You can consider a cheap food scale to know if you’re getting the right portion size. Then you compare the number of calories from each food you eat to your TDEE.
But the question remains, “how do you achieve a calorie deficit?” Well, you need to adjust your level of physical activity continually and your diet to achieve a calorie deficit for weight loss.
If the number of calories you’re consuming is higher than your TDEE, then you’re likely to add weight. But if the number of calories is less than your TDEE, you tend to lose weight.
Remember: You have seven days in a week, and 3,500 calories roughly equate one pound of fat.
So if you want to create a caloric deficit of 500 calories per day, then you have three options to achieve that:
- Burn 500 more calories
- Consume 500 fewer calories
- Combine the two approaches
When you eat fewer calories, your body exhausts the energy gotten from the carbs and switch to burning fat to fuel metabolic activities. Hence, you lose weight over time.
And if you know what you’re doing, you can stick to a calorie deficit to achieve a rapid weight loss, without spending time in the gym or losing muscles. Yea, you can!
But if you want to build muscle or achieve weight gain, you need to maintain a calorie surplus over time.
This means you need to eat about 3,100 calories per day, which is about 110 percent of your TDEE.
This causes your anabolic functions increase, and your catabolic hormonal levels to decrease. Not only that, but it also improves your workout performance and boosts muscle protein synthesis.
So you can actually lose weight or gain weight by figuring out your daily calorie intake and adjusting it with your TDEE result obtained using our TDEE calculator.
Then another thing you need to do is set your macros to help you achieve weight loss or weight gain.
What ratio is appropriate for macronutrient intake?
Generally, your diet is expected to contain 45 to 65% of carbohydrates, 10 to 35% of protein, and 20 to 30% of fat.
But your macronutrient ratio now would depend on the goal you set to achieve.
If you’re trying to lose weight, then your diet should contain a low amount of carbs. Your macronutrient ratio should be in the Ketogenic (5C/25P/70F) or Low Carb (20C/45P/35P) ratio.
But you may also fall within the recommended macronutrient ratio (40C/30P/30F) for an active weight loss or weight gain.
However, if you’re trying to gain weight, then you need a high amount of fat and protein in your diet. Your macronutrient ratio should be in the high carb (50C/30P/20F) or high protein (40C/40P/20F) ratio.
The Macro Calculator will help you determine the macronutrient ratio that leads to the TDEE and BMR value that you obtained from your TDEE calculator.
So it helps you make the necessary adjustment in your diet to help you lose weight or gain weight depending on your set goals.
Let the TDEE calculator be your companion today as you make the necessary changes in your diet and lifestyle to achieve a healthy weight.
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