How to easily use TDEE to lose weight right now?!

If you’ve already read some of my posts, so you got to know that I’ve been able to lose over 55 pounds due to an amazing calorie and macro counting diet that you can find here.

Isn’t it sound great?!


In this post, we’ll go through an important part of your calorie counting and weight loss phase;

The TDEE (Total Daily Energy Expenditure)!


What is TDEE, and how to use TDEE to lose weight?


As I’ve said above, TDEE stands for Total Daily Energy Expenditure.

Let’s dive into it, so you’ll be able to get the most of it…

Generously, your body using a lot of energy throughout the day, by making all of your essential organs to keep work, by exercising and by digesting the food that you eat.

Before we continue, it’s important to understand what is energy…


What is energy?

I’ll explain both the scientific meaning of energy and a simple explanation.


The scientific meaning:

A calorie is the amount of energy needed to raise the temperature of 1 liter of water by 1 degree Celsius.

Simple explain:

Each piece of food that you eat, contain energy.

With that said…

When you eat food, you consume the energy that is within the food, then your body keeps that energy for movement and to keep my organism alive.


After that quick introduction to what are energy and calories, let’s continue with the reason you need TDEE to lose weight.

As you can see, the TDEE gives you an estimate of the number of calories your body expends per day, equally, we can say that the TDEE gives you an estimation of how much calories you consume per day (daily calorie intake).

With your TDEE, you’ll be able to start a calorie deficit phase for weight loss.

If you want to know my personal best tips on how to start a diet phase safely without starving, click here.

I know that it might be a little bit intimidating when you see all of this information at first, just know that is totally fine, and I’ll my best to make it clear for you in this post.

Let’s continue to the interesting part…


How to calculate TDEE?

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There are 3 main formulas that calculate the TDEE for you:

1) Harris-Benedict formula.

2) Mifflin-St Jeor formula.

3) Katch-McArdle formula.

My personal favorite is Mifflin-St Jeor formula because of the following reasons:

* Harris-Benedict formula was invented first in 1919, so it’s not the most up to date formula.

* The Katch-McArdle formula is the most accurate formula, but it requires you to know your body fat percentage which most people neither don’t know, nor have the required equipment to check that.

(But, if you do know your body fat percentage go with that formula).


There are two ways to calculate your TDEE…

Online calculation:

The calculation can be made by an online calculator like this calculator or that.

Manual calculation:

Before I’ll be able to give you the way to calculate TDEE, you should know what TDEE is made up of.

TDEE = BMR x Activity level

BMR → energy needed while resting and to maintain vital organs.


BMR calculations:

1) Harris-Benedict formula.

For men: BMR = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) –

(6.775 x age in years)

For women: BMR = 655.1 + (9.563 x weight in kg) + (1.85 x height in cm) –

(4.676 x age in years)


2) Mifflin-St Jeor formula.

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 x age (years) – 161


3) Katch-McArdle formula.

BMR = 21.6 * Fat Free Mass + 370

Where Fat Free Mass = Weight – (Body Fat Percentage * Weight)


Activity level calculations:

Sedentary (little or no exercise): TDEE = BMR x 1.2

Lightly active (exercise 1-3 days/week): TDEE = BMR x 1.375

Moderately active (exercise 3-5 days/week): TDEE = BMR x 1.55

Very active (exercise 6-7 days a week): TDEE = BMR x 1.725


4 Variables of TDEE:

That is a bonus section for those who would like to expand their knowledge, and know what is actually effecting your TDEE: 

BMR: Basal Metabolic Rate (70% of total calories burned per day)

Your body burns these calories in order to keep your body alive, in order to maintain your important organisms.


EAT: Exercise Activity Thermogenesis (5% of total calories burned per day)

These calories burned through a workout that you make throughout the day, it may be weight training/ HIIT/ etc.


NEAT: Non-Exercise Activity Thermogenesis (10 to 15% of total calories burned per day)

These calories burned through daily activities, like walking, opening doors, standing, sitting, etc.


TEF: Thermic Effect of Food (10% of total calories burned per day)

These calories burned through digesting the food that you eat.


That’s it for today, I hope you’ve enjoyed it!

Love y’all and I’m sure you’ll able to go through any obstacle.

If you have any questions, feel free to ask them here.

Don’t Forget to Share This Post in order to help your friends/family.

And always remember you are on the right path to Make Your Life Great Again.

TDEE to lose weight

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About The Author


My name is Michael Rahovich.

Throughout most of my life, I’ve been over-weighted, without energy, and felt ashamed with my own body.

I decided that my life can’t continue this way.


I started meditating, dieting, and counting calories.

Since then I’ve been able to lose over 55 pounds, I became much happier, with a lot more energy, and healthy.

So what are you waiting for??

Make Your Life Great Again!

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