TDEE Calculator for Weight Loss

Use the Legion TDEE Calculator to calculate your total daily energy expenditure (TDEE)—an estimate of how many calories you burn each day based on your body weight, height, age, and activity level.

Your Stats

2,679

Total Daily Energy Expenditure (TDEE)

1,786

Basal Metabolic Rate (BMR)

No activity 2,053
A little activity 2,321
Some activity 2,679
A lot of activity 3,036
A TON of activity 3,393

Calories to lose weight

Slow (0.5 lb per week) 2,545
Moderate (1 lb per week) 2,464
Fast (2 lb per week) 2,384

Calories to gain weight

Slow (0.5 lb per week) 2,812
Moderate (1 lb per week) 2,893
Fast (2 lb per week) 2,973

What Is TDEE?

TDEE, or total daily energy expenditure, is the total amount of energy you expend every 24 hours, expressed in calories. 

There are four main components of TDEE:

  1. Basal metabolic rate (BMR): BMR is the number of calories your body burns performing basic vital functions, such as breathing, pumping blood around your body, and maintaining brain function. It accounts for around 70% of TDEE. 
  2. Thermic effect of food (TEF): TEF is the number of calories you burn digesting food. On average, TEF accounts for around 10% of your TDEE, though this can vary depending on the types of food you eat. For instance, protein has a TEF of ~20-to-30%, carbs have a TEF of ~5-to-10%, and fat has a TEF of ~0-to-3%.
  3. Exercise activity thermogenesis (EAT): EAT is the number of calories you burn doing formal exercise. For most people, EAT contributes approximately 5% to TDEE.
  4. Non-exercise activity thermogenesis (NEAT): NEAT is the number of calories you burn from any physical activity that isn’t formal exercise (the calories you burn going about daily activities, basically). It accounts for around 15% of TDEE for most people.

People primarily use the information provided by a TDEE calculator to lose weight, gain muscle, or maintain their physique.

They do this by manipulating their calorie intake based on the following three premises:

  1. Eating more than your TDEE causes weight gain: If you consistently eat more than your TDEE, you’ll gain weight both in the form of body fat and lean body mass (primarily muscle). To gain muscle while accumulating as little fat as possible, aim to eat 5-to-10% above your TDEE.
  2. Eating less than your TDEE drives fat loss: You’ll lose weight if you consistently eat fewer calories than your TDEE. Provided you eat adequate protein and lift weights, most of the weight you lose will be fat. To lose fat quickly and healthily, eat 20-to-25% fewer calories than your TDEE.
  3. Matching your caloric intake to your TDEE aids weight maintenance: Aligning your daily calorie intake with your energy expenditure allows you to maintain your weight. Maintaining your weight is a good option for those who have reached their goal physique and no longer want to bulk or cut.

Find the Perfect Supplements for You in Just 60 Seconds

You don't need supplements to build muscle, lose fat, and get healthy. But the right ones can help. Take this quiz to learn which ones are best for you.

Take the Quiz

How to Calculate TDEE

The easiest way to calculate your TDEE is to use the total daily energy expenditure calculator above.

However, if you want to crunch the number yourself, start by calculating your BMR.

There are several equations for this, but I suggest the Mifflin-St Jeor equation:

For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5

For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 age (years) – 161

I favor the Mifflin-St Jeor equation over other formulas, like the Harris-Benedict or Katch-McArdle equations, as it generates accurate results without requiring much math or your body fat percentage.

The next step is accounting for the additional energy expenditure by applying activity multipliers. To do this, multiply your BMR by the multiplier below that best describes your activity level:

  • Sedentary: 1.2
  • Lightly Active: 1.375
  • Moderately Active: 1.550
  • Very Active: 1.725
  • Extra Active: 1.9

These multipliers feature in most TDEE calculators and have undoubtedly helped many people with maintaining, gaining, and losing weight. However, based on my experience assisting tens of thousands of people, these multipliers often overestimate your energy expenditure.

In other words, if you use the above multipliers, you’ll probably place yourself in too small of a calorie deficit when cutting (resulting in less-than-optimal fat loss) and too large of a surplus when bulking (resulting in more-than-optimal fat gain).

Therefore, I recommend using lower activity multipliers.

Here’s how I do it:

 

The-Legion-Activity-Multipliers (1)

Those multipliers should give you a more accurate starting point, and they’re what we built into the Legion TDEE Calculator.

The post TDEE Calculator for Weight Loss appeared first on Legion Athletics.

https://ift.tt/HcXeOaG August 22, 2023 at 06:00PM Legion Athletics

Comments

Post a Comment

Popular posts from this blog

An Expert Guide to Lyle McDonald’s Generic Bulking Routine

Image
Lyle McDonald’s Generic Bulking Routine is a bulking workout plan designed to boost muscle growth and strength gain. Unlike many strength training programs, the Generic Bulking Routine is for a very specific set of people. Specifically, it’s for those who are eating plenty of calories, are looking to gain lean muscle mass fast, and have at least 12 months of experience with weightlifting. In this article, you’ll learn what the routine is, why it’s one of the best bulking workout plans on the internet, and everything you need to know to get started on the program, including the workouts, schedule, exercises, rest times, progression scheme, and more. Table of Contents What Is Lyle McDonald’s Generic Bulking Routine? A Complete Guide to Lyle McDonald’s Generic Bulking Routine Schedule Exercises Bulking Workout Routine Rest Progression What Is Lyle McDonald’s Generic Bulking Routine? The Generic Bulking Routine is a 4-day strength training program created by Lyl...
Read more

The Complete Guide to Mike Mentzer’s Workout Routine

Image
Most people think building muscle requires doing more—more sets, more reps, and more hours in the gym. Mike Mentzer disagreed. His workout routine took the opposite approach: short, brutally intense workouts followed by long recovery periods. This approach worked for Mentzer and even inspired bodybuilding legends like Dorian Yates to follow his methods. But how did Mentzer train exactly? And does his workout routine hold up to modern science? In this article, you’ll get a full run down of Mentzer’s workout plan, learn what science says about his methods, and learn how to adapt his program for maximum results. Key Takeaways The Mike Mentzer workout routine emphasizes low volume, training to failure, and extended rest between workouts, but these principles don’t align with how most people like to train or what research shows drives muscle growth. Mentzer’s workout plan is a 3-day split (chest and back, legs and abs, and shoulders and arms) with just one heavy set per exercise ...
Read more

Your Next Chest Routine for Mass: 7 Must-Do Pec Exercises

Image
Many gymgoers think that the only exercise you need for a massive chest workout is the bench press. While it’s true that the bench press is one of the very best chest exercise s for gaining size and strength, it’s not enough on its own to develop truly impressive pecs. A true chest routine for mass must include exercises that allow you to train your pecs with heavy weights, through long ranges of motion, and at varying angles. What’s more, these exercises must allow you to lift progressively heavier weights over time, since this is essential for muscle growth.  From my experience training thousands of people, the exercises that work best as the basis of a chest day workout routine are: Barbell bench press Incline barbell bench press Dumbbell bench press Incline dumbbell bench press Close-grip bench press Dip High-to-low cable fly In this article, you’ll learn why these exercises should be the foundation of every good mass-building chest workout program , discov...
Read more