The Ultimate Guide To TDEE And How Can It Help With Weight Loss (2024)

FAQs

The Ultimate Guide To TDEE And How Can It Help With Weight Loss? ›

Your TDEE is simply the number of calories required to complete your basic daily activities multiplied by your BMR. You will maintain your current weight

To lose weight, you will need to create a calorie deficit by consuming fewer calories than your TDEE. To gain weight, you will need to consume more calories than your TDEE. To maintain your weight, you will need to consume the same number of calories as your TDEE.

I'd say TDEE is useful as an indicative guide to help calculate the calorie deficit you require to achieve your ideal body weight – but it can't be absolutely correct without considerable tracking. Another aspect is that even two people with identical activity levels will not burn calories at the same rate.

Goals of Weight Management/Treatment

Prevent further weight gain (minimum goal). Reduce body weight. Maintain a lower body weight over long term.

Everything. From slow walking to hard cardio and weightlifting. It all counts.

Simply moving around more, taking the dog on an extra walk, or even scrubbing the bathtub can help boost your TDEE. TDEE is an estimate of how many calories you burn through your bodily functions and physical activity.

Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity. Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal.

To lose weight, you need to create a calorie deficit, which means consuming fewer calories than your TDEE. It is important to note that the calorie deficit should not be too large, as it can lead to muscle loss, slow metabolism, and other health issues.

Today, experts consider the Mifflin-St Jeor equation to be the most accurate, which is why we use it in our calculator tool above.

How did Kelly Clarkson lose weight? ›

In an interview with People, the singer and daytime talk show host said she had “dropped weight” as part of a new well-being routine. Walking, eating a healthy mix of foods, and enjoying occasional treats are among some of the methods she's used to shed pounds.

While exercise immediately impacts TDEE, it also helps to improve it over the long haul. Increased cardiovascular activity and a body composition comprising of more lean muscle will raise your Basal metabolic rate.

If you're lightly active, your daily activities include: Activities of daily living, such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn and gardening. Exercise that is equal to walking for 30 minutes at 4mph 2 times per week.

The bottom line on still growing muscle when dieting

Is that experienced lifters can still see strength gains in a 500-calorie deficit, but not muscle growth. Experienced lifters must have a high protein intake during a diet, and ensure they keep lifting weights; both these measures will help preserve lean muscle mass.

Since you're moderately active, you will use an activity factor of 1.55. Therefore, your TDEE is 2,170 calories (1,400 x 1.55). This means your body burns around 2,170 calories per day, including your BMR and physical activity. To create a healthy calorie deficit, you can subtract 300 to 500 calories from your TDEE.

For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories. If you need 2,325 calories a day to maintain your current weight, reduce your daily calories to between 1,325 and 1,825.

Figure out how many hours of each activity you do and multiply it by the calories burned. Add up all of the calories burned per activity. Then divide that number to get your activity level per day. Now to calculate your TDEE, take your BMR x 1.2 and add your activity level per day to it.

Should you eat less than your BMR to lose weight? Since BMR represents the minimal calorie number you need for involuntary body functions, you shouldn't consume fewer calories than your BMR. To lose weight properly, you need to consider both physical activity and your BMR.