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Are you struggling to lose weight or maintain your current weight? One important factor to consider is your Total Daily Energy Expenditure (TDEE). By calculating this, you can determine how many calories you need to consume to reach your weight goals. In this article, we'll explain how to use the TDEE Calculator to reach your health and fitness goals.
Total Daily Energy Expenditure (TDEE) is the amount of calories burnt by your body in the span of a day, including physical activity. This determines the amount of calories you need to consume to maintain, gain or lose weight.
Calculating TDEE using the formula TDEE = BMR x Activity Factor involves two steps:
Step 1: Calculate your BMR using the following formula.
BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5
For example, let's say you are a 30-year-old female who weighs 65 kg and is 165 cm tall. To calculate your BMR, you would plug in the numbers like this:
BMR = 10 x 65 + 6.25 x 165 - 5 x 30 + 5
BMR = 650 + 1031.25 - 150 + 5
BMR = 1536.25
So your BMR is 1536.25 calories per day.
Step 2: Multiply your BMR by your activity factor to calculate your TDEE.
Your activity factor depends on how active you are. Here are the different activity factors and their corresponding activity levels:
Lightly active: 1.375
Moderately active: 1.55
Very active: 1.725
Super active: 1.9
Let's say you are lightly active, so your activity factor is 1.375. To calculate your TDEE, you would plug in your BMR and activity factor like this:
TDEE = BMR x Activity Factor
TDEE = 1536.25 x 1.375
TDEE = 2111.33
TDEE Calculator is a tool that estimates the calories burnt by your body in a day based on your age, sex, height, weight, and physical activity level. By calculating your TDEE, you can determine the amount of calories you need to consume to stick to your current weight, gain weight, or lose weight.
The TDEE Calculator works by using a formula that considers your basal metabolic rate (BMR) and your physical activity level. By combining these two factors, the TDEE Calculator provides an estimate of your daily calorie burn.
To use the TDEE Calculator, you will need to input the following information:
Your physical activity level
Knowing your TDEE is important for weight management because it helps you to know how many calories you need to consume to maintain, gain or lose weight.
If you consume more calories than your TDEE, you will gain weight.
If you consume fewer calories than your TDEE, you will lose weight.
It is important to note that weight management is not just about calories in versus calories out. The quality of the calories you consume is also important. Consuming a diet that is high in processed foods and sugar can lead to weight gain and other health problems.
There are several factors that can affect your TDEE, including:
As you age, your metabolism slows down, which can decrease your TDEE.
Men typically have a higher TDEE than women due to having more muscle mass.
Taller and heavier individuals typically have a higher TDEE than shorter and lighter individuals.
The more active you are, the higher your TDEE will be.
Having more muscle mass can increase your TDEE since muscle burns more calories than fat.
Once you are familiar with your TDEE, you can use it to know how many calories you need to consume to reach your weight goals.
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.
The TDEE Calculator provides an estimate of how many calories you burn in a day, but it is not 100% accurate. Your actual TDEE may be slightly higher or lower than the estimate provided by the calculator.
You should do it every few months or whenever your weight or physical activity level changes significantly.
The TDEE Calculator may not be accurate for pregnant or breastfeeding women. It is best to consult with a healthcare provider for personalised advice.
Should I use my actual weight or my goal weight when calculating my TDEE?
You should use your current weight when calculating your TDEE.
If you have a medical condition that affects your metabolism or physical activity level, the TDEE Calculator may not be accurate.
Yes, you can use the TDEE Calculator to determine how many calories you need to consume to gain muscle. To gain muscle, you will need to consume more calories than your TDEE and engage in strength training exercises.
Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. Please consult a doctor before making any health-related decisions.