You clicked on this page because you want to calculate your TDEE. GREAT!
If you already know why your TDEE is so important to your weight loss plan, you can scroll down, directly to the TDEE calculator.
Otherwise, here is some valuable information than you need to know if you want to lose weight after you calculator your TDEE.
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 your 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!
Add these all up and we arrive at your TDEE – The number of calories YOUR body burns in a day.
TDEE is the most important bit of information available to us when trying to gain muscle or burn fat and lose weight, because it represents the total number of calories we burn.
In order to burn fat, we must eat less calories that this our TDEE which will force your body to use your stored body fat as fuel.
This is why when counting macros, we always base our calorie intake on our TDEE calculator numbers, and not BMR, like so many misinformed coaches do.
Remember, your BMR is the number of calories your body needs at rest, without any activity added at all.
Any solid weight loss program will base your calorie allotment on TDEE as the foundation.
Unless we know exactly what our TDEE is, we have no way of knowing how many calories to consume to trigger fat loss.
The IIFYM TDEE Calculator is perfect for flexible dieting and burning fat in this respect.
The TDEE calculator tells us how many calories we should consume to efficiently reach our goals regardless of the foods we eat.
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 below to calculate 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. If you are in a rush and want an expert to lay it all out for you in a super easy to follow program, you can order your very own IIFYM Macro Blueprint by clicking here.
Otherwise, 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 those calories up in to macros.
Get the personal blueprint & put your recommended macros on the refrigerator on a sticky note. If you have trouble starting, just start.
It doesn't have to be perfect & the more you record & follow your plan, the easier it will become. And if you don't meet your macro goal, tomorrow is another day. Keep at it. And don't deprive yourself of your favorite foods, just plan for it.
You need an IIFYM Macro Blueprint!
The Macro Blueprint is a step-by-step, easy to follow plan that uses your goals, activity level and other key data to dial in your macros and help you start burning fat - and inches! - without battling cravings, constantly feeling hungry, or having to give up eating the foods you love.
It doesn't matter if you're trying to lose 10 pounds or 100, this plan will teach you how to get from where you are to where you want to be... guaranteed.
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