The central theses
- TDEE stands for total daily energy consumption and is the average amount of calories you burn per day.
- You can accurately estimate your TDEE based on your body fat percentage, weight and activity level.
- To use a TDEE calculator to lose weight, multiply your TDEE by 0.75. To gain weight with a TDEE calculator, multiply your TDEE by 1.1.
Are you just looking for an accurate TDEE calculator and nothing else? Here it goes:
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Which device do you want to use?
How much do you weigh? (in the lbs)
How tall are you? (in the ft / in)
How old are they?
Your basic metabolic rate (BMR) is …
Your total daily energy consumption (TDEE) is …
Not sure what a TDEE calculator is, why you need it, or how to use it to lose weight or gain weight? Continue reading!
"How many calories should I eat to lose weight?"
"I don't eat that much and I don't lose weight. Do I really have to eat less?"
"I eat so much and I can't put on a pound. What do I do?"
I hear such questions all the time, and luckily the answers are easier than most people think.
They all have something in common too, and this is the following:
How much to eat mainly depends on your goals and lifestyle.
Let's start here:
- If you want to lose weight, you need to eat less energy than you burn over time.
- If you want to gain weight, you need to eat a little more energy than you burn over time.
- If you want to keep your current weight, you need to eat more or less the same amount of energy that you burn over time.
In other words, you have to manage yours Energy balance correct.
However, this is difficult when you are dealing with such guidelines. How do you quantify how much energy you burn over time? And how much less or more should you eat?
This is where a TDEE calculator comes in.
TDEE stands for Total daily energy consumptionand it's a mathematical estimate of how many calories you burn in total during the day.
The best TDEE calculators use your weight, activity level, body fat percentage, and math formulas to estimate calories burned daily.
You can then use this number to create a menu that you can use to systematically lose weight, gain weight, or maintain your weight.
This also applies to the foods you eat.
No matter how "Clean" you eatIf you give your body more energy than it burns, you will get fatter.
And as a consequence, no matter how "dirty" your diet is, if you feed your body with less energy than it burns, you will lose fat.
That's why Professor Mark Haub lost 27 pounds on a diet of protein shakes, Twinkies, Doritos, Oreos and Little Debbie snacks. . .
. . . and you could do the exact same thing if you want (not that you should – the quality of the food matters).
Once you understand how to calculate your TDEE and then make sure you eat less, more, or almost as much energy each day, you can easily lose weight, gain weight, and maintain your weight.
And a TDEE calculator makes the first step as easy as scrambling an egg.
What is the total daily energy consumption?
Daily total energy consumption (TDEE) is exactly what it sounds like:
The total amount of energy you use every 24 hours.
It is often expressed in calories, which is a measure of energy. A calorie is the amount of energy needed to heat a kilogram of water by one degree Celsius (also called kilocalorie).
For example, I'm 34 years old, 6-1 and 195 pounds, and I lift weights for about 5 hours and do steady-state cardio for about 30 minutes a week (I switch to high-intensity interval training when I cut). and my TDEE is about 2,800 calories.
"Wouldn't that number change over the course of the week depending on what you do every day?" You may be wondering.
Yes. Our daily total energy consumption is a moving goal for various reasons, including exercise, non-exercise, calorie intake, and even sleep.
Fortunately, we don't have to worry about the daily fluctuations. We only need to know ours for our purposes average The total daily energy consumption that we fitness people actually refer to when we talk about TDEE.
Once you know your TDEE, you can make effective food decisions based on three prerequisites:
- If you eat more than this number of calories daily, you will gain weight.
- If you eat less every day, you will lose weight.
- If you eat so much regularly, keep your weight.
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How do you calculate your TDEE?
Your TDEE consists of yours Basal metabolic rate (BMR) plus extra energy burned by physical activity and the food you eat.
Let's look at each of these individually.
1. Your basal metabolic rate is the amount of energy that your body burns at rest.
This is the minimum amount of energy required to perform essential functions such as blood pumping, breathing, cell regeneration, etc. In other words, it's how many calories it takes to stay alive, but nothing more.
2. Moving your body takes energy.
No matter how big or small or long or short an activity is, it needs additional energy.
Even simple training can significantly increase your energy consumption. For example, with only 3 miles an hour on foot burns almost four times as many calories as when sitting. For this reason, enough small and short movements can significantly increase your TDEE during the day.
3. When you eat, digestion and absorption cost energy.
This is known as the thermal effect of food (TEF).
research shows that TEF accounts for about 10% of total daily energy consumption, with amounts varying depending on the macronutrient composition of your diet.
Studies Also show that whole, minimally processed foods produce more TEF than processed foods. This is one of the reasons why you get most of your calories from whole foods.
When you summarize the energy your body burns to stay alive (BMR) and the energy burned by physical activity and digestion and ingestion of food. . . You arrive at your TDEE.
And if that sounds complicated, don't worry. It is not. You don't have to dust off your college algebra or do an Excel tutorial.
Metabolism researchers have already done all the heavy lifting for us and reduced it to simple arithmetic.
The first step in calculating your TDEE is to calculate your BMR.
There are several equations for this, but I recommend the Katch-McArdle variant, which looks like this:
LMB stands for Lean Body Mass, a measure of all the matter in your body that is not fat, such as muscles, bones, organs, blood, etc.
The reason why I recommend the Katch-McArdle over other formulas like Harris-Benedict or Mifflin-St Jeor is that it takes into account differences in Body composition.
This is important because there are muscles metabolically more active as body fat.
That is, two people can have the same weight, but if one has a lot more muscle, his basal metabolic rate is significantly higher.
Once you have your BMR, you need to consider the additional energy consumption as stated above.
Instead of tracking every step and noting readings from cardio machines (They're inaccurate anyway) The Katch-McArdle equation contains multipliers that you can apply to your BMR based on your general level of activity.
This gives you a good starting point to determine how many calories you should eat, and you can then adjust how your body actually responds.
If you have difficulty losing weight, read this article:
The final guide to why you don't lose weight
If you have difficulty gaining weight, read this article:
The ultimate refill guide (without just getting fat)
Here are the standard Katch McArdle multipliers:
1.2 = sitting (little or no exercise)
1,375 = light activity (light exercise / sport 1 to 3 days per week)
1.55 = moderate activity (moderate exercise / sport 3 to 5 days per week)
1,725 = very active (hard exercise / sport 6 to 7 days a week)
1.9 = extra active (very hard exercise / sport 6 to 7 days a week and physical work)
However, there is something you need to know about activity multipliers:
You will likely overestimate the actual amount of energy you burn.
I have not done any research to directly support this statement, but I have worked with thousands of people and found that this is the case. It is also well known among experienced bodybuilders.
Simply put, if you use the multipliers above, you are likely to have a calorie deficit that is too small when cutting (which leads to less than optimal fat loss) and an excessive excess (which leads to more than – optimal fat gain) when bloated).
And the means In general, the return on your efforts has decreased over time.
For this reason, I recommend using only multipliers with lower activity in the TDEE calculator.
Here's how I do it:
1.15 = sitting (little or no exercise)
1.2 to 1.35 = light activity (1 to 3 hours of exercise or sport per week)
1.4 to 1.55 = moderate activity (4 to 6 hours of exercise or sport per week)
1.6 to 1.75 = very active (7 to 9 hours of exercise or sport per week)
1.8 to 1.95 = extra active (10+ hours of exercise or sport per week)
These multipliers should give you a more precise starting point and are integrated in the following calculator.
Then, as mentioned above, adjust the intake depending on how your body actually responds.
How to use your TDEE to lose weight
As I mentioned earlier, the energy balance is what most determines whether you gain or lose weight.
The energy balance is the relationship between the energy that you supply to your body and the energy that it consumes.
You see that scientifically validated, "Boring" reality is this:
- For meaningful weight loss, you need to use more energy than you consume.
- And meaningful weight gain (both fat and muscle) requires the opposite: more consumption than effort.
If you shake your head and think I'm drinking decades-old Kool-Aid, let me ask you a few questions.
Why did everyone control Weight loss study done over the past 100 years – including countless meta-analyzes and systematic reviews – that major weight loss requires energy consumption to exceed energy consumption?
So the bottom line is: A century of Metabolism research has no doubt proven that the energy balance is the basic mechanism that regulates weight gain and loss.
However, all of this evidence does not mean that you need to count calories to lose weight, but that you need to understand how calorie intake and consumption affect your body weight, and then regulate your intake according to your goals.
Fortunately, it's not difficult.
How many calories should you eat to lose fat?
As you know, you need to have a calorie deficit to lose fat, but how big should this deficit be? Ten percent? Twenty percent? Greater?
In other words, should you eat 90 percent of the calories you burn every day? Eighty percent? Fewer?
Some fitness people advocate a "slow" approach, using a mild calorie deficit and a relaxed workout plan to reduce fat reserves for many months.
The benefits of this are said to be less muscle loss, more comfortable exercise, and fewer hunger and cravings problems. And something is right here.
Slow cutting is at least a little easier and somewhat forgiving than a more aggressive approach, but for most people the benefits are not too significant and come at a high price: duration.
Slow cutting is good. slowlyand for many dieters this is more worrying than eating a little less every day.
For example, if all calories are the same and your calorie deficit is reduced from 20 to 10 percent, halve the amount of fat you lose every week and double the time it takes to complete your cut.
This is a problem for most people, because the longer they stay in a calorie deficit of any size, the more likely they are to fall off the car because of life turmoil, nutritional errors, planning snafus, etc.
Knowing what you are doing can also help you maintain a significant calorie deficit that leads to rapid fat loss without losing muscle, suffering in the gym, or wrestling with metabolic hobgoblins.
This allows you to get faster results without sacrificing anything other than calories, and this in turn allows you to spend more time doing the nicer things (maintaining and lean bulking).
Therefore, I recommend an aggressive, but not ruthless, calorie deficit of about 25 percent when cutting.
In other words, if you cut, I recommend eating about 75% of your TDEE.
I didn't choose this 25 percent figure out of nothing. Studies show that in combination with strength training and high protein intake, it works extremely well in both fat loss and muscle maintenance.
For example a study Performed by scientists from the University of Jyväskylä (Finland), athletes and sprinters at national and international levels with low body fat (at or below 10 percent) divided into two groups:
- Group one had a deficit of 300 calories (about 12 percent under TDEE).
- Group two had a 750 calorie deficit (about 25 percent below TDEE).
After four weeks, the first group lost very little fat and muscle, and the second group lost an average of about four pounds of fat and very little muscle. None of the groups had any significant negative side effects.
These results also match my experience with thousands of people.
In combination with a protein-rich diet and a strict training routine, a calorie deficit of around 25 percent enables rapid fat loss and considerable muscle building without serious side effects.
You can calculate this number by multiplying your TDEE from the calculator by 0.75, or you can use a formula on the back of the envelope to get this number:
10 to 12 calories per pound of body weight a day.
This may seem unaffected, but it is what most "connoisseurs" use to adjust their average calories.
With this simple formula, you get a number that makes up about 75% of your TDEE without having to use a TDEE calculator for weight loss.
Some pointers on using this formula:
- If you are a woman, new to lifting weights and / or exercising less than 3 hours a week, I recommend multiplying your body weight in pounds by 10.
- If you are a man or a woman, you will need to exercise for two to three years and / or exercise 3 to 6 hours a week. Then multiply your body weight in pounds by 11.
- If you are a man, you have more than 4 years of lifting experience and / or you exercise more than 6 hours a week. Then multiply your body weight in pounds by 12.
With the TDEE calculator, for example, we found that my TDEE was 2,800 calories. So if I cut, I should lower my calories to about 2,100 (2,800 x 0.75).
Here's what math looks like with the simpler method:
I have been training for over 15 years and I train for about 5.5 hours a week. So I want to multiply my body weight by 11 to estimate my daily calories.
195 x 11 = 2,145 – almost exactly what I get when I multiply my TDEE by 0.75.
Because of the accuracy and ease of use of this formula, I now recommend this in my books for men and women.
To lose fat without losing muscle, you want to eat 75% of your TDEE every day. The easiest way to find this number is to simply multiply your body weight by 10 to 12 calories a day.
How to use your TDEE to build muscle
To build up a significant amount of muscle, you need to maintain excess calories over time.
This was confirmed in a number from Studies These show an excess of calories, which boosts muscle protein synthesis, lowers anabolic and catabolic hormone levels and improves exercise performance.
All of this leads to significantly better muscle and strength gains over time.
However, you don't want to eat too many more calories than you burn, as increasing food intake after a certain point of time will no longer promote muscle growth but only increase fat.
How big should your calorie surplus be to maximize muscle growth while minimizing fat gain?
Unfortunately, I couldn't find any research that would give a decent answer, but I've spent enough time in the natural bodybuilding scene and worked with enough people to know that the point where returns are falling is somewhere around 110 percent of yours TDEE lies.
That said, you will likely build as much muscle if you eat about 110 percent of your TDEE as you would eat 120 or 130 percent, but a lot less fat.
And that's my recommendation for lean bulking: eat about 110 percent of your TDEE.
For me, that would mean eating about 3,100 calories a day (2,800 x 1.1). Again, this is exactly what I do when I want to start a lean phase of inflation, and it leads to slow and steady muscle building with minimal fat gain.
Instead of using the TDEE calculator, you can also use a back-of-the-envelope formula from. . .
16 to 18 calories per pound of body weight a day.
Some pointers on using this formula:
- If you are a woman, new to lifting weights, and / or exercising less than 3 hours a week, I recommend multiplying your body weight in pounds by 16.
- If you are a man or woman who has worked out for two to three years and / or worked out for 3 to 6 hours a week, multiply your body weight in pounds by 17.
- If you are a man, you have more than 4 years of lifting experience and / or you exercise more than 6 hours a week. Then multiply your body weight in pounds by 18.
I'm in the middle. This is how math works for me:
195 x 17 = 3,315
I know from experience that this number is a bit high for me, so when I start my bulks, I usually use the more conservative multiplier of 16 calories per pound of body weight.
Here's what it looks like:
195 x 16 = 3,120 – almost exactly what I get when I multiply my TDEE by 1.1.
To build muscle without gaining a lot of fat, you want to consume 110% of your TDEE every day. The easiest way to find this number is to simply multiply your body weight by 16 to 18 calories a day.
The conclusion of the best TDEE calculator
TDEE stands for total daily energy consumption or the number of calories you burn on average per day.
The best TDEE calculator uses your body fat percentage, weight, and activity level to get a very accurate estimate of the number of calories you burn every day.
If you eat more than your TDEE regularly over time, you will gain weight. If you eat less regularly, you will lose weight. And if you eat your TDEE regularly over time, keep your weight off.
The three main factors that contribute to your TDEE are how many calories you burn at rest or your BMR, how many calories you burn through activity, and how many calories you burn through digestion and food intake.
Our TDEE fades and fluctuates depending on how much we exercise every day. Fortunately, however, we only have to watch our TDEE for our purposes or the amount of energy we consume on average every 24 hours.
Once you have your TDEE, you can either lose or gain weight by subtracting or adding it up.
If you want to lose weight, you want to eat 75% of your TDEE every day. To find this number, multiply your body weight by 10 to 12.
If you want to gain weight, you want to eat 110% of your TDEE every day. To find this number, multiply your body weight by 16 to 18.
Once you've figured out your cutting or lean calories, you can adjust them up or down depending on how your body responds.
And that's it!
After determining your daily calorie intake for cutting or lean bulking, the next step is to set your macros for cutting or bulking.
In this article you will learn how:
A simple and accurate macronutrient calculator (and how to use it)
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How do you see TDEE computers? Do you have anything else to share? Let me know in the comments below!
+ Scientific references
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