There are many ways to calculate calorie intake for your weight loss. One of them is using TDEE. TDEE is the acronym for Total Daily Energy Expenditure. It is the calories that your body burns in one day. If you know this parameter, you will be able to design your weight loss program more effectively. We are going to show you how to come up with your TDEE in this article.
TDEE can be used to easily calculate calorie intake for various purposes. You can use it if you want to lose weight or maintain your weight. Although the calculation is easy, it does not contain other parameters for example your daily activity level and your age. This is the reason why using TDEE may be less accurate than using other method like BMR.
To use TDEE, you will need to find out your lean body mass first. You will have to check out your body fat percentage. Some of the scale gives you this number when you weigh yourself. You can also use the small equipment designed only to measure your body fat. You can just grip the equipment with your two hands and you will see the result.
Let’s say that your body fat is 20%.
You will need to take the body fat out to calculate the lean body mass.
If your body weight is 180 pounds, the body fat is 20 per cent of 180 pounds or 36 pounds.
Then your lean body mass is 180-36 pounds or 144 pounds.
Now you will have to take the following parameters onto your calculation:
Weight gain = 18 – 19 calories per lb. of Lean Body Mass.
Maintenance (TDEE) = 15 – 16 calories per lb. of Lean Body Mass.
Fat loss = 12 – 13 calories per lb. of Lean Body Mass.
If you want to lose fat, you can get your TDEE as following:
13 calories multiply by 144 pounds equal to 1872 calories. These are the calories you will need to take each day.
To calculate calorie intake is not difficult. The difficult part is how you can use the number into practice. I wish you very best for you weight loss journey.
If you want to find out a program that can help you lose 9 pounds within 14 days, check out Fat Loss 4 Idiots Review