Your TDEE is the total number of calories (energy) that you burn in a day. This number is also your daily calorie maintenance level because it is the amount of energy your body expends in a day to maintain your weight. Knowing your TDEE should be your first step for losing fat because any number of calories that you eat below that number would be a calorie deficit that should lead to weight loss.
For example, if your TDEE is 3000 calories and you then consume 2000 calories you'll lose weight. Doing the opposite of consuming 4000 calories per day, would lead to weight gain because it's a calorie surplus. Obviously, consuming 3000 calories will cause your body weight to remain the same. So it's very important to calculate your TDEE or calorie maintenance level because it is crucial for structuring your diet plan. Here's the simple formula that you need to use to calculate your TDEE.
There are some calorie deficit calculators online, but they may not give you accurate numbers. So it's a good idea to use the formulas to manually calculate calories to find you TDEE and calorie deficit.
1. Calculate Your Basal Metabolic Rate
The first thing that you have to do in order to find your TDEE is calculate your Basal Metabolic Rate. Your BMR is the number of calories that your body burns in a day while you are resting. This is the number of calories your body would expend while at rest, when you are not doing any physical activity at all.
The following are the formulas used to calculate BMR for men and women.
Women: BMR = 655 + 4.35 x weight (in pounds) + 4.7 x height (in inches ) – 4.7 x (age in years)
Men: BMR = 66 + 6.23 x weight (in pounds) + 12.7 x height (in inches) – 6.8 x age (in years)
There is also a tool that you can use to perform the calculation for you. Click here to go to the calculator tool on webmd.com. To find your basal metabolic rate (BMR) put in the required information in the BMR calculator on the site.
2. Use Your BMR to calculate your Total Daily Energy Expenditure (TDEE )
After you've found you Basal Metabolic Rate use it to calculate your TDEE which is the total number of calories that your body burns per day to maintain your weight. This is the number of calories you need to consume to stay alive and healthy everyday without losing or gaining weight.
TDEE Formula
To calculate your TDEE , multiply your BMR by the figure for the appropriate activity factor that suits your lifestyle:
Estimate your activity factor:
Sedentary: means that you perform very little exercise or don’t exercise at all
Lightly active: means that you engage in light exercise or sports 1-3 days per week.
Very active: means that you engage in fairly strenuous exercise or sports 6-7 days a week
Extra active: means that you have a physical job where you are very active throughout the day.
Multiply your BMR by the figure for your activity level. The total that you get will be your TDEE.
Sedentary (little or no exercise): BMR x 1.2 = Your TDEE
Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375 = Your TDEE
Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55 = Your TDEE
Very active: BMR x 1.725 = Your TDEE
Extra active (very hard exercise/sports and physical job or 2x training): BMR x 1.9 = Your TDEE
If you prefer, you can Click here go to a tool that'll do the calculation for you to find your TDEE.
3. Use Your TDEE To Create A Calorie Deficit To Lose Weight For You.
So once you've figured out your TDEE, the number that you get is the amount of calories your body burns on an average day to keep you alive and energetic without changing your weight. Consuming less calories below this number will be a calorie deficit.
The appropriate calorie deficit to lose weight for you would be affected by a number of factors. However, cutting 500 calories per day from your TDEE is a safe number to start with, and it would allow you to lose about a pound of fat per week.
A good fat loss program would help you properly create a calorie deficit with strategic nutrition planning and the use of exercise to allow you to lose significant amounts of body fat without negative consequences.
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