Are you looking to lose weight but not really sure where to start or how to track your progress? There’s many ways to calculate calorie intake for your weight loss. Many people use a TDEE calculator. TDEE is an acronym for Total Daily Energy Expenditure. Total Daily Energy Expenditure refers to the number of calories that your body burns in one day. If you know this parameter, you will be able to design your weight loss program more efficiently. We’re going to show you how to determine your TDEE using formulas or a TDEE calculator.
A TDEE calculator can be used to easily calculate calorie intake and for various purposes like forming a weight loss plan. You can use it if you want to lose weight or maintain your weight. Although the calculation is easy, it doesn’t contain other common parameters like your daily activity level and your age. This is the reason why using a TDEE calculator may be less accurate than using another method like finding your BMR (basal metabolic rate). A TDEE calculator is very helpful, but shouldn’t be the sole way of determining your health and fitness levels.
To use a TDEE calculator, you’ll first need to find out your lean body mass. You will have to check out your body fat percentage. Some scales have this feature built in when you weight yourself. You can also determine this with a simple calculation. Again, this is not an accurate representation of your health or fitness level. There are many factors that play in to determining how much weight you need to lose.
Let’s say that your body fat is 20%.
You will need to take the body fat out to calculate the lean body mass.
If your body weight is 180 pounds, the body fat is 20 percent of 180 pounds, which equals 36 pounds.
Then your lean body mass is 180-36 pounds or 144 pounds.
Now you will have to take the following parameters into your calculation:
Weight gain = 18 – 19 calories per lb. of lean body mass.
Maintenance (TDEE) = 15 – 16 calories per lb. of lean body mass.
Fat loss = 12 – 13 calories per lb. of lean body mass.
If you want to lose fat, you can get your TDEE as following:
13 calories multiply by 144 pounds equal to 1872 calories. This is the total number of calories you will need to consume each day.
What Can I Use My TDEE For?
It’s not difficult to calculate and monitor calorie intake. The hardest part of the process is knowing how you can use the number in your day-to-day life to achieve your weight goals.
If you have decided to go on a calorie counting diet, then you need to determine how many calories your body needs to survive each day. After you determine how many calories you need you can get continue to figure out a nutrition plan to help you lose those extra pounds. There are so many ways you can calculate TDEE (total daily energy expenditure), ranging from using a simple body mass multiplier to more calculated ways that include having to know the amount of lean muscle mass you currently have.
On average a man needs between 2700-2900 calories a day whereas a woman would be looking to fall ideally between 2200-2500 calories.
Falling between those calories ranges would for an average person allow them to maintain their current weight. Theoretically speaking then if you were to consume fewer calories than the average you would lose weight and if you were to go over you would gain weight. There are other key factors however that must be considered. One of those factors being lean muscle mass. A person that has large amounts of muscle mass requires more energy to function than those will see little muscle mass. This would then require raising the number of calories their bodies need throughout the day.
The most commonly accepted way of calculating your BMR is to use the Harris Benedict Formula. The Harris-Benedict formula uses your weight, sex, age and height to determine your TDEE. While it does not include your lean body mass which is also a factor in how many calories your body needs to live it is still pretty accurate for those who do not know the amount of lean muscle mass they have.
Men: 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)
Women: 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)
Using the Harris Benedict formula you have determined what your personal calories should be and so you are ready to go out and lose some weight. Approximately 3500 calories = 1 pound of fat so for some people you’re first thought may be to just starve yourself, and the pounds will fall off, right? Not exactly. Peoples’ bodies are designed to survive. As soon as you cut your calorie intake too low your body automatically panics and slows its metabolic rate. The slower your metabolic rate, the fewer calories your body needs before it starts to store fat.
Ideally, it is recommended that you decrease your calories so that they fall 500 calories or slightly more below your TDEE for healthy weight loss. If you cut your calories more than 1000 per day your body will kick into survival mode and slowing your metabolic rate. To make matters even worse once you give up on a diet and start eating normally again your body, still in starvation mode, will continue to store fat which causes the dreaded regain of everything you lost and then some.
Weight Loss Tips – What Is BMR And How Do You Calculate It?
When following any fat burning diet, it is fundamental that you be familiar with your BMR. BMR stands for Basal Metabolic Rate. The basal metabolic rate is the quantity of energy or calories which you use up at rest. Another more common title for Basal Metabolic Rate is metabolism. Your metabolism incorporates functions of your body such as breathing, digesting food and circulation. Each person’s metabolism is unique to their physical makeup and their physical practice.
Research conducted in 1992 and 1997 indicated that your degree of aerobic fitness doesn’t have any interconnection to your BMR level. Anaerobic exercise, such as weight lifting, leads to your body developing more muscle mass which is fat-free and uses more energy. You can build up your metabolism through weight training and building additional lean body mass.
Why Is It Essential To Know Your BMR?
Knowing your BMR allows you to modify your daily calorie intake so you have a deficit to lose fat and you will burn fat, but permit you to evade going too low that you end up starting the starvation reaction in your body. If you have achieved your weight loss goals, being familiar with your BMR allows you to design a nutritional plan in line with the number of calories your body needs to remain alive and so you can look at your current weight.
The volume of calories your body burns each day is named your TDEE (Total Daily Energy Expenditure). Your TDEE is your BMR then multiplied by an activity factor which adds in an allowance for the quantity of physical activity you do. TDEE is additionally known as your “maintenance level.” Being familiar with your maintenance level will give you an opening reference point from which to set in motion your fat burning diet. Caloric consumption can vary widely and is much higher for athletes or markedly active folks.