TDEE Calculator for Fat Loss
Here’s a comprehensive table summarizing all you need to know about TDEE for fat loss:
Aspect | Details |
---|---|
Definition | TDEE (Total Daily Energy Expenditure) is the total number of calories burned in a day, including basal metabolic rate, thermic effect of food, and activity1. |
Calculation | TDEE = BMR + TEF + EEE + NEAT1 |
BMR (Basal Metabolic Rate) | Calories needed for basic bodily functions. Can be estimated as body weight in kg x 201. |
TEF (Thermic Effect of Food) | Energy used to digest food. Approximately 10% of BMR1. |
EEE (Exercise Energy Expenditure) | Calories burned during exercise. Ranges from 250-500 calories depending on intensity1. |
NEAT (Non-Exercise Activity Thermogenesis) | Calories burned through daily activities. Ranges from 250-500 calories1. |
Fat Loss Strategy | Create a calorie deficit by consuming fewer calories than your TDEE2. |
Recommended Deficit | 500-1000 calories per day for 1-2 pounds of weight loss per week2. |
Protein Intake | Maintain high protein intake (1-1.5g per pound of body weight) to preserve muscle mass1. |
Activity Level Adjustment | Increase physical activity to boost TDEE and create a larger deficit2. |
Monitoring | Regularly track weight, body measurements, and adjust calorie intake as needed3. |
Recalculation | Recalculate TDEE every 5-10 pounds of weight loss4. |
Minimum Calorie Intake | Avoid dropping below 1200 calories/day for women or 1500 calories/day for men1. |
Sustainable Approach | Aim for a moderate deficit and focus on nutrient-dense, whole foods2. |
Plateau Management | If weight loss stalls, reassess TDEE and consider increasing activity or slightly reducing calories5. |
Long-term Success | Combine calorie deficit with regular exercise and lifestyle changes for sustainable fat loss2. |
Remember, while TDEE is a powerful tool for fat loss, it’s important to approach weight loss in a healthy, sustainable manner. Always consult with a healthcare professional or certified nutritionist before making significant changes to your diet or exercise routine.