You want to lose weight, and you know that calories count. But what do you do when you don’t have a calorie-counting app or website? First, you calculate your TDEE using a TDEE calculator! But what’s that exactly?
According to Legion Athletics, “Total daily energy expenditure (TDEE) is the average number of calories you burn daily. You can accurately estimate your TDEE with your weight, height, age, and activity level.” Once you figure out your TDEE, then it’s time to start losing weight.
Don’t attempt to lose more than 1% of your body weight weekly.
As you begin to see results, trying and losing more than 1% of your body weight a week can be tempting. But don’t! There’s no need to go crazy with your diet. If you do, the weight will return as soon as the strictness is lifted.
If you have a lot of fat to lose (more than 20 pounds), then a maximum safe rate for weight loss would be 0.5% of your body weight per week (or 1 pound).
Calculating your TDEE is just the first step.
Calculating your TDEE is just the first step. While it’s an essential and excellent place to start, it’s not the end of the story. That’s because you need to understand how many calories you should eat to lose weight.
Calculating your TDEE is easy, but why does it matter?
Well, calculating your TDEE can be helpful for many reasons:
- It helps you better understand how many calories you burn each day so that when trying to figure out how much weight loss per week is possible. Use calorie tracking or another method, such as counting macros/macronutrients instead of calories.
- It can help you determine how much weight loss per week is possible by considering your body fat percentage and lean mass. If you’re looking for a quick way to lose weight quickly, this isn’t it. It would be best to eat less than your TDEE says to lose weight.
Add more calories to your diet if you’re walking more and constantly on your feet.
Add more calories to your diet if you’re walking more and constantly on your feet. You also might need to add more protein and fat to support muscle growth and recovery. If you are exercising less but still burning off energy by doing things like getting dressed or snacking, you may also be able to cut down on some of these activities.
You want to make sure that there is enough fiber in your diet so that it doesn’t affect digestion. If you are exercising more, try adding more calories to your diet. You also might need to add more protein and fat to support muscle growth and recovery. If you are exercising less but still burning off energy by doing things like getting dressed or snacking, you may also be able to cut down on some of these activities.
With these tips, you’ll be able to use TDEE for weight loss. It’s easy to understand and a great way to get started on your journey towards a healthier life!
