Are you looking for a diet that works best for you? If yes, then you’ve come to the right place. First, you will have to pinpoint your goals. Whether you are trying to lose some weight or gain it, or need help in managing it, you will have to monitor your calorie intake versus the calories you burn. This is where a TDEE and Macro Calculator will help you. Measuring your Total Daily Energy Expenditure (TDEE) is crucial no matter what your weight goals are.
The Science Behind TDEE
Our body burns a specific amount of calories each day just for the matter of existing, which is known as our Basal metabolic rate (BMR). The BMR is dependent on your age, height, and weight.
By indulging in a physical activity like running or exercising, you burn extra calories. The sum of BMR and the calories burnt through physical exertion is the Total Daily Energy Expenditure TDEE. These extra calories that you burn are regarded as your maintenance calories, so if you intake the same amount of calories that you burn, you will be able to maintain your weight.
How to Lose Weight?
Losing weight is simple when it comes to TDEE. All you have to do is intake lesser calories than your body is consuming to cause a calorie deficit. When you have lesser calories than required to maintain your weight, you will be able to lose weight.
Say, for instance, your BMR depending on your age, weight, and height is 1800 calories which when combined with the physical activities may result in a TDEE of 2400 calories. In order to maintain your weight, you will have to intake 2400 calories daily. While to lose weight you will have to eat lesser calories, and in order to gain weight you will have to eat more. On the other hand, you can also create a calorie deficit by exercising more.
The best way to creating a calorie deficit for weight loss in a healthy manner is by using Macro counting. When you calculate your macros (macronutrients) and indulge in non-restrictive dieting which means you can eat all your favourite foods as long as you don’t cross your macro goals and TDEE. Although you can lose weight by eating the unhealthy foods as well in this case, it is recommended to include healthy foods like vegetables, nuts, fruits, lean meat, etc. in your diet as well so that you don’t only lose weight but also stay fit.
You can use our TDEE calculator to track your macros and devise your weight management program accordingly by staying fit and healthy as well.
TDEE for Weight Loss
As already mentioned, the TDEE comprises of the basal metabolic rate and the additional energy dispensed through physical activity plus the food intake. If you create a balance in the energy that you feed your body and the energy that is expended by the body, then you can govern your weight loss or gain according to your desire.
For healthy weight loss, you are required to expend more energy compared to your energy consumption while healthy weight gain requires its opposite – more consumption less expenditure.
The TDEE calculator is most commonly used for weight loss. While you say, ‘ I want to lose weight’, you most probably mean to lose the extra fats and not the muscles. However, we go for the rapid methods of weight loss; we tend to lose both the fat and muscles unavoidably. As discussed, the only way to lose weight is by creating a calorie deficit – in taking lesser calories compared to the energy expenditure of the body. This is the reason that restrictive calories in any diet play the role of keystone when it comes to weight loss.
However, if you wish to lose the fat without targeting the muscle mass, then you shouldn’t restrict the calorie intake too drastically. Up to a 35% of restriction to your TDEE would be the right proportion to encourage fat loss while maximising the potential of muscle building in your body. For that matter, knowing your TDEE is very crucial as it will help you in limiting the calories in a moderate manner. Our TDEE calculator is perfect when it comes to restricting your calories as you can choose your setting from a range of 15% to 30% restriction on your TDEE for a gradual weight loss that preserves the muscles while only the fat is lost.
We need to bring an important point under your notice at this point that any TDEE calculator is meant to only provide you with an estimate of your calorie intake needs. You will have to make minor changes in this estimate depending upon your exact TDEE. Keep track of your weight fluctuations for that reason. Rapid weight loss may seem to be very appealing but know that if your goal is to preserve the muscles, go for the gradual route where losing a pound per week is absolutely fine. When you notice you have started to gain these results, know that you are going on the right track, until then you may need to tweak your plan a bit.
TDEE for Weight Gain
TDEE is also very important when it comes to gaining weight and packing muscles. So, if you are looking to build muscles and increase your strength, you will be required to intake more calories than your body expends daily. Once you get a track of your TDEE, you can easily manage your calorie intake to build those muscles and gain some weight.
It is usually recommended that you start by taking an extra 10% of your TDEE or taking 10% more calories than your body burns daily. But when it comes to building the muscles through training, it all becomes relative for each individual. A person who is new to the world of weightlifting may be able to reach the goal within a specified time while a person who has been at weightlifting for most of their life might be able to gain just a few pounds that too, over a longer period.
In any case, our TDEE calculator can only serve as an estimator. You will always have to tweak the results to fit it into your personal requirements. You also have to consider that gaining weight requires time as it should be a gradual process. So if you gain two pounds per month consider it the right track as you will be able to gain a total of 24 pounds in a year which the perfect and sustainable result. You can easily manage your calorie intake during the bulking process by keeping track of your weight. If you notice that you are gaining more than 2 pounds per month then maybe you should slow it down a bit and reduce your calorie intake. On the other hand, if you haven’t been able to gain those two pounds throwing in some extra calories might serve the purpose right.
TDEE for Maintaining Weight
Are you on your ideal weight on the scale? Do you wish to keep it that way? Your TDEE can play a significant role in weight maintenance as well. Although you might to take some time off from all the TDEE calculation but you need to know that giving up at this point may turn all your efforts to ashes. You will need to keep your diet on fleek to maintain your perfect weight, and that can be done by keeping track of your TDEE.
In order to maintain the weight, you will have to create a balance between the calories you intake and the calories you burn. Too little calories may lead you to lose weight, and too many calories may lead you to gain weight. But knowing your TDEE will help you in achieving the equilibrium so that things work out for the best of your interests – maintaining weight!
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