TDEE: What is it? Why does it matter? How to find it.

Today, let's dive into a crucial concept for anyone interested in fitness and nutrition: Total Daily Energy Expenditure (TDEE). Understanding your TDEE is essential whether you're trying to lose weight, gain muscle, or simply maintain your current body composition.

What is TDEE? TDEE represents the total number of calories you burn in a day. It includes calories burned through your daily activities, exercises, and even while you're at rest (your basal metabolic rate).

Why Does It Matter? Knowing your TDEE helps you tailor your diet to your specific energy needs. If your goal is weight loss, you'll aim to consume fewer calories than your TDEE. For muscle gain, you'll want to eat more. Accurately knowing your TDEE ensures you're not underfeeding or overfeeding your body, which can help you reach your fitness goals more effectively.

How to Find It? You can calculate your TDEE using online calculators that consider your age, gender, weight, height, and level of physical activity. For a more accurate measurement, it's best to combine these tools with personal experience, adjusting your calorie intake based on changes in your body weight and composition over time.

Something to consider: When selecting your Activity Level, your choices typically will be: Sedentary (office job), Light Exercise (1-2 days/week), Moderate Exercise (3-5 days/week), Heavy Exercise (6-7 days/week), and Athlete (2x per day). To put things into perspective, a Sedentary activity level quite literally means sedentary. You do not train. You may walk or ride a bicycle here and there. But you do not train... On the opposite end of the spectrum, an Athlete would be a high-level performer. This is someone like Simone Biles or Michael Phelps. HIGHLY ACTIVE. ALWAYS TRAINING. You are somewhere between Sedentary and Moderate Exercise.

Here is the online calculator that I personally use: TDEE Calculator: Learn Your Total Daily Energy Expenditure

By understanding and monitoring your TDEE, you can make informed decisions about your diet and exercise regime, pushing you closer to your fitness goals. Let’s discuss how everyone is managing their caloric intake and any tips you might have for accurately tracking and adjusting it!

If you need help calculating your TDEE or making decisions based off of your results, comment below or message me privately!

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