Healthy TDEE Ranges:
FAQs
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body needs in a day to maintain your current weight, considering your activity level. Knowing your TDEE is important for managing weight—whether you’re aiming to lose, gain, or maintain weight—because it helps tailor your calorie intake to your energy expenditure.
To calculate your TDEE, first determine your Basal Metabolic Rate (BMR) using factors like age, gender, weight, and height. Then, multiply your BMR by an activity factor that represents your level of physical activity. The formula is: TDEE = BMR × Activity Factor. The activity factors range from sedentary (1.2) to extra active (1.9).
To use your TDEE for weight loss, you need to create a calorie deficit. This means consuming fewer calories than your TDEE. A common approach is to reduce your daily caloric intake by 500 to 750 calories, which can lead to a weight loss of about 1-1.5 pounds per week. Ensure that your diet remains balanced and nutritious while reducing calories.
Yes, your TDEE can change due to several factors, including changes in weight, age, muscle mass, and activity level. As you gain or lose weight, your TDEE will adjust accordingly. Regularly updating your TDEE calculation can help you stay on track with your weight management goals.
A TDEE calculator provides an estimate based on the inputs you provide. While it gives a good approximation of your daily caloric needs, individual variations can occur. Factors such as muscle mass, metabolic health, and precise activity levels can affect the accuracy. For more personalized advice, consider consulting with a healthcare professional or dietitian.