1 Calculate your Total Daily Energy Expenditure
IIFYM TDEE CALCULATOR
If we eat more calories than our body requires, we will gain weight.
If we eat less calories than our body needs, we will lose weight.This is where our TDEE comes in to play.
TDEE is short for Total Daily Energy Expenditure. This is the amount calories your body burns in a 24 hour period, sleeping, working, exercising, playing and even digesting food! The IIFYM TDEE Calculator is designed to give you your exact TDEE based on a few key factors:
BMR – Basal Metabolic Rate (The number of calories your body burns at rest, with zero activity)
TEF – Thermic Effect of Food (The number of calories burned in the process of digesting food you eat)
NEAT – Non-Exercise Activity Thermogenesis (The number of calories burned in all activity outside of exercise)
TEA – Thermic Effect of Activity (The number of calories you burn exercising (or higher than usually energy output)
Add these all up and we arrive at your TDEE, or Total Daily Energy Expenditure
Why is TDEE important for fat loss?
TDEE is the most important bit of information available to us when trying to gain muscle or burn fat and lose weight, because it is the total number of calories we burn. In order to burn fat, we must eat less calories that this number. Creating a deficit from your TDEE will force your body to use your stored body fat as fuel, and this burn fat and lose weight from the one place we want to lose it the most. Our body fat! This is why when counting macros, we always base our calorie intake on our TDEE calculator numbers, and not some other number like BMR from our BRM Calculator, or some arbitrary number the medical community still uses such as 1200 calories for women, and 1800 calories for men.. HOG WASH!!
Unless we know exactly what our TDEE is, we have no way of knowing how many calories to consume while dieting to burn body fat or gain (preserve) muscle. The IIFYM TDEE Calculator is perfect for flexible dieting and burning fat. The TDEE calculator tells us how many calories we should consume to accomplish our goals in an effective and efficient manner while preserving muscle. In other words, the TDEE calculator allows us to get the best results, in the least amount of time, safely. Now remember, there is not substitute for human experience and trial and error, but the IIFYM TDEE Calculator will get us decently close.
Use the IIFYM TDEE Calculator to figure out how many calories your body needs to function at your current activity rate. From there, subtract 15-20% from that number the TDEE Calculator provides in order to see how many calories you should eat daily to burn fat and lose weight at a steady pace. It is not recommended that you subtract more than 25% from your TDEE calculation. The IIFYM TDEE Calculator will help you stay clear of dropping calories too low.
To figure out your TDEE and get started with macro tracking and IIFYM, fill out all of the fields in the TDEE calculator below.
Once you know your TDEE using the TDEE Calculator, subtract 20% from that number and split your diet calories up in to macros.
– Protein: .8 to 1 gram per pound of lean body weight (subtract your body fat from your total weight to get lean mass)
– Fat: .3 to .4 grams per pound of lean mass
– Carbs: The remaining number of calories left will be filled with carbs.