TDEE Calculator for Fat Loss

TDEE Calculator for Fat Loss

Here’s a comprehensive table summarizing all you need to know about TDEE for fat loss:

AspectDetails
DefinitionTDEE (Total Daily Energy Expenditure) is the total number of calories burned in a day, including basal metabolic rate, thermic effect of food, and activity1.
CalculationTDEE = 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 StrategyCreate a calorie deficit by consuming fewer calories than your TDEE2.
Recommended Deficit500-1000 calories per day for 1-2 pounds of weight loss per week2.
Protein IntakeMaintain high protein intake (1-1.5g per pound of body weight) to preserve muscle mass1.
Activity Level AdjustmentIncrease physical activity to boost TDEE and create a larger deficit2.
MonitoringRegularly track weight, body measurements, and adjust calorie intake as needed3.
RecalculationRecalculate TDEE every 5-10 pounds of weight loss4.
Minimum Calorie IntakeAvoid dropping below 1200 calories/day for women or 1500 calories/day for men1.
Sustainable ApproachAim for a moderate deficit and focus on nutrient-dense, whole foods2.
Plateau ManagementIf weight loss stalls, reassess TDEE and consider increasing activity or slightly reducing calories5.
Long-term SuccessCombine 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.

Leave a Comment