There have been so many theories on weight loss through the years, from paleo, plant-based, low-carb, low-fat, keto, atkins or intermittent fasting… They all seem to have a common denominator and that’s calories in and calories out.
3,500 calories equals about 1 pound (0.45 kilogram) of fat, it’s estimated that you need to burn about 3,500 calories to lose 1 pound. So, in general, if you cut about 500 to 1,000 calories a day from your typical diet, you’d lose about 1 to 2 pounds a week.
Research has shown that the optimum calorie deficit, for people who want to lose weight safely and healthily, is to have a calorie deficit of about 500 calories per day. The theory behind this is that if your calorie intake deficit is any more than 500 calories, your body will start to burn lean muscle, as well as fat. This is bad news, as lean muscle is responsible for helping to burn additional calories.
The best way to know your calorie goals would be to know your Total Daily Energy Expenditure (TDEE)
What Is The TDEE
Your TDEE is your Total Daily Energy Expenditure and it represents the exact number of calories your body burns in a given day.
1) If you aim to lose weight, then you need to ensure that you are eating less energy, than you are burning over a sustained period of time.
2) If on the other hand, you are trying to gain weight, then you need to eat more energy than you burn over time.
3) Finally, if you want to maintain your current weight, then the amount of energy you consume, should match the amount of energy burned over time.
How is TDEE calculated.
There are several other numbers that go in to the math to calculate your TDEE:
- BMR – Your basal metabolic rate
- NEAT – Non exercise Activity Thermogenesis
- TEF – Thermal effect of food
Do you want to find out your TDEE results?
Please read, before clicking the calculator link below:
There are 5 selections you can make: Sedentary, Light Exercise (1-2 days per week), Moderate (3-5 days per week), Heavy (6-7 days per week), and Athlete (2x per day). If you work out 7 days per week but take it super easy, this does not qualify you as “Heavy Exercise”. You will need to be honest with yourself on which activity level you belong to. Regardless, the calculator will show you ranges in calories to help you narrow in on your calorie target. Estimate low if you want to lose weight, or estimate high if you want to build muscle. Or just use exactly follow the calculator if you know all your ranges.
About This Site
TDEECalculator.net currently gets about 500,000+ visitors per month (and growing rapidly!) from other sites who link to them, from people who share it on Facebook, & from the search engines. If you find it useful we hope you will share it around too!