What Is TDEE?
TDEE stands for total daily energy expenditure. It is the sum of all the calories you burn in a day through basic body functions, exercise, and digestion. While your TDEE can change day to day, most people calculate it based on their basal metabolic rate (BMR), activity level, and the energy used to process food.
Is TDEE Accurate?
TDEE estimates often stay within about 5-10% of what you truly burn, as long as you pick the correct activity level. If your real activity is less than you report, the final number might be too high. Start with the estimate, track your weight for a few weeks, and then adjust your intake to hit your goals.
How To Choose Correct Activity Level?
You can select from Sedentary, Light, Moderate, Heavy, and Athlete. For instance, if you exercise lightly once or twice a week, pick Light. If you train daily and move a lot at work, try Heavy. Be honest about how active you really are or your TDEE will not match reality.
Does BMI Accurate?
BMI does not measure muscle mass—it only factors in height and weight. Very muscular people can get “overweight” readings even when they have a low body fat percentage. BMI works better for population studies than for lean individuals who train.
Why Isn't The Scale Moving Despite Your Calorie Deficit?
You might be eating more calories than you think. The best first step is to track everything you consume with an app and a food scale. If your weight stays the same for a month, lower your calorie intake. Some people add short fasts or spend time back at maintenance calories to help break plateaus. Seek medical advice if needed.
How Should I Balance My Macros For Optimal Results?
There is no single ratio that works for everyone. Many people like a higher protein intake, especially when cutting calories. In general, aim for enough protein, choose nutritious foods, and adjust carbs and fats based on your goals. Personal preference and lifestyle will guide you here.
Is The Ideal Weight Accurate?
The formulas that predict an “ideal weight” only provide general averages. If you have more muscle than a typical person your height, these estimates may not fit you. Use them for a rough idea, not as a final measure of success.
Where Does BMR Fit Into TDEE?
Your basal metabolic rate (BMR) is the energy your body needs at rest. It covers basic functions like breathing and circulation. TDEE is your BMR plus extra calories used by any movement and the act of digesting food.
Which Formulas Can I Use To Find My BMR?
You can choose from several formulas, but most revolve around your weight, height, age and gender. If you know your body fat percentage, the Katch-McArdle approach may be more precise. Here are the most common equations:
- Mifflin-St Jeor (Men): BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
- Mifflin-St Jeor (Women): BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
- Harris-Benedict (Men): BMR = 66.47 + (13.75 × weight in kg) + (5.003 × height in cm) - (6.755 × age)
- Harris-Benedict (Women): BMR = 655.1 + (9.563 × weight in kg) + (1.85 × height in cm) - (4.676 × age)
- Katch-McArdle:
(Lean Body Mass = total weight × (1 – body fat percentage / 100))
All these formulas produce slightly different numbers, so pick the one that suits your data and keep track of your results over time.