To maintain your current weight, the number of calories you require is called your TDEE. Basically, it is a foundation to keep you healthy and fit. It plays an important role in losing weight, gaining muscles, or even maintaining body shape. In this blog post, we’ll delve into the role of TDEE in your fitness journey.
We will make things more simplified so that you can easily understand the science behind it. Achieving your fitness goals starts with understanding your TDEE, and the TDEE calorie calculator simplifies the process. Let’s make this journey more interesting as easy as your discussion with your companions.
Understanding TDEE Can Transform Fitness Journey:
Various factors are considered in the utilization of energy such as rate of metabolism, body mass indexing, and TDEE. These calculations depend on height in pounds and weight, so if you don’t know what is my TDEE, then explore the TDEE calculator. Base metabolic rate is a physical activity through which an individual burns daily calories, and it was discovered to boost your health and avoid diseases.
WHY CALCULATE YOUR TDEE?
In your fitness journey TDEE is like a game changer, and here are some strong justifications to calculate it.
1. GOAL SETTING
Having knowledge about TDEE is the first step to achieving your goals of fitness, it may include
● Losing weight
● Gaining muscle
● Maintaining physique
2. CALORIE CONTROL
If you have knowledge about TDEE, you can easily set your daily calorie consumption according to your objectives. To lose weight, you should consume low calories about 10-20% less than your TDEE.
3. TRACKING PROGRESS
Checking your total daily energy expenditure and adjusting your caloric consumption, provides you track of progress more precisely.
4. MACROS MANAGEMENT
Knowing your TDEE provides you ease in choosing the exact macronutrient ratios for your goals. To improve your fitness journey, you can easily set your protein, carbohydrate, and fat intake.
Determine Your Own Daily Energy Requirements
It is hard to estimate the total amount of energy that one should consume a whole day but manually you can simplify it by using formulas that are taken into service by the TDEE calculator in order to increase the calories and to check the level of energy in the body.
TDEE = 1.55 × BMR
For moderate exercise like 3-5 days a week below equation can be used.
TDEE = 1.725 × BMR
For active exercise about 6-7 days per week, depth equation can be used.
TDEE = 1.9 × BMR
Contribution Of The Components In The TDEE:
TDEE plays a vital role in maintaining a healthy weight. It is a reliable source that helps you to make a productive and bearable plan in order to gain or lose weight.
Component of TDEE | Percent of TDEE | 1600 kcal TDEE | 2600 kcal TDEE | 3600 kcal TDEE |
BMR | 60–70 | 960–1120 | 1560–1820 | 2160–2520 |
TEF | 8–15 | 128–240 | 208–390 | 288–540 |
EAT | 15–30 | 240–480 | 390–780 | 540–1080 |
NEAT | 15–50 | 240–800 | 390–1300 | 540–1800 |
For Some Age Groups Table:
On the other hand, utilizing more calories may lead to weight gain. Free TDEE calculators serve as a basic tool for customizing diet and exercise routines to reach specific weight goals. With increasing age, Total Daily Energy Expenditure decreases due to some reasons like loss of body mass and low metabolism rate. Whether you’re aiming to lose, maintain, or gain weight, the total daily energy calculator provides the foundation for your dietary plan. So, look at the calories with respect to different ages in the below table:
Age Group | Male (Calories/day) | Female (Calories/day) |
19-30 | 2,400-3,000 | 1,600-2,200 |
31-50 | 2,200-2,800 | 1,400-2,000 |
51-64 | 2,000-2,600 | 1,200-1,800 |
65+ | 1,800-2,400 | 1,000-1,600 |
