Introduction to TDEE Calculator
Smart Weight Loss
You never want only to lose body weight.
You always want to burn fat.
By burning fat, you will change your body composition and the shape of your body.
If you only lose weight, and much of that weight is water weight or from muscle tissue, then you could be worse off than when you started.
Once you know your TDEE, you know the total calories your body needs to support your basic metabolism and your activity level, including exercise, lifestyle, and occupation.
Therefore, a construction worker will have a much higher TDEE than an office worker.
How do you best calculate your TDEE?
The Harris-Benedict Formula and the Mifflin-St Jeor Formula (sometimes referred to as the Mifflin Formula) are two widely accepted methods for calculating Basal Metabolic Rate (BMR), which is a crucial component of determining Total Daily Energy Expenditure (TDEE).
1. Harris-Benedict Formula (1919)
- The original formula was developed early in the 20th century.
- Revised in 1984 to reflect updated metabolic data.
- It is still valid but considered less accurate than newer formulas like Mifflin-St Jeor for today’s populations.
2. Mifflin-St Jeor Formula (1990)
- Developed as a more accurate replacement for Harris-Benedict.
- It accounts for modern data on body composition and activity levels.
- It is widely used today and considered more precise.
The Mifflin-St Jeor Formula is generally more accurate and widely recommended by experts, including:
- American Dietetic Association
- National Institutes of Health (NIH)
- Academy of Nutrition and Dietetics
It’s preferred for calculating TDEE because:
- It better reflects modern populations.
- Research shows it predicts resting energy expenditure more accurately.
Your Total Daily Caloric Need: 0 calories
Why you want to use your TDEE and not rely on your BMR
If you only use your BMR, you risk eating too little.
For example, if you are a 200-pound man whose BMR is 2000 calories, and you cut 500 calories daily to lose one pound a week.
You will eat too little if you are a 200-pound construction worker who needs 2500 calories a day.
Now, you are eating 1000 calories less than what you need, and your body cannot get sufficient fuel from the food you are eating.
You will not be a happy camper but rather a typical person suffering to lose weight through self-starvation.
Therefore, you want to use your TDEE as your baseline.
BMR and TDEE Calculator
The BMR is based on your height, weight, and gender.
And your TDEE is based on your BMR plus your activity level, for example, whether you are lightly active or moderately active on a daily basis.
Once you know your TDEE, you can easily devise a meal plan of the real foods (as opposed to processed foods) you like which will result in weight loss.
For example, if your body needs 2000 calories on a daily basis, and you reduce your calorie intake by 200 a day, which can be one slice of bread, your body needs to draw on your fat stores because you created a caloric deficit of 200 calories.
If you decide to walk 2 miles a day and burn an additional 200 calories, you will preferably achieve the same caloric deficit of 200 calories without reducing the amount of food you eat.
Burning off your fat while keeping your meal plan the same is the best way to lose weight and change your body composition.
Add a simple 30-minute walk to your routine, and over time, you will burn off the fat.
Do you think a simple walk to lose 20 pounds is a far-fetched idea?
Pat Brocco is a perfect example.
Pat was a 605-pound man who finally decided to take action to lose weight.
What did he do?
Before every meal, he walked to his local Walmart and back, for a mile each way, a total of 2 miles.
So he walked a 6 miles daily instead of sitting on the couch.
As you will find out, once you start burning calories through movement, you do not want to load up on junk food.
Starving yourself of food is never the solution.
The best solution for easy weight loss is to start moving, and there is nothing simpler than walking.
Back to the former ‘Fat Pat’.
Within two years, Fat Pat lost 200 pounds.
He lost two hundred pounds from walking.
Most likely, you do not need to lose 200 pounds, but if you do, fear not.
Just get up, start walking, and change the type of food you eat from processed to real.
TDEE Calculator – Final Thoughts
What is a TDEE Calculator?
It is an effective tool to help you lose weight or gain muscle mass.
To sum up, TDEE estimates your average Total Daily Energy Expenditure.
Once you know your TDEE, all you have to do is reduce or increase your calories by ten percent and then measure your progress with a body composition scale.
What’s Next
Of course, you do not need to know your TDEE to achieve your ideal weight, but it is useful, especially when you want to add muscle mass.
Therefore, if you need to lose 20 pounds or more, use this free guide to help you lose weight even without knowing your TDEE:
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