How Do I Lose Weight With TDEE?
The entire philosophy of “If It Fits Your Macros” is based on the foundation of TDEE. Many people start with a TDEE Calculator to determine their basic goals before they start examining in depth what exactly TDEE is. In 2019 we have seen a huge increase in interest in macros, macronutrients, how it fits into all the macro world, and why it is so vital to your weight loss diet journey.
TDEE And Why it is Important?
TDEE stands for Total Daily Energy Expenditure, and this is a scientifically based method which enables anyone to work out how many calories their bodies burn in a 24-hour period.
There is no point in guessing the number of calories you burn daily whether you’re on a diet or not because it would be silly and pointless to base any future calculations on a guess. Calculating how many calories you burn a day is a straightforward calculation, which we will explain below.
Basal Metabolic Rate (BMR)
The first number you need to work out is your Basal Metabolic Rate (BMR). There is a calculator available to do this for you here, but it is important that you see the formula for yourself, should you even want to work it out manually. Most people use the Harris-Benedict equation, which is as follows. Although this might look quite complicated, it is basically just using the variables of your age, weight, and height to deliver a figure which is your BMR.
- Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
- Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
NEAT – Non-Exercise Activity Thermogenesis
The next part of the process is to work out your NEAT
Non-Exercise Activity Thermogenesis is effectively any energy which we use when we are not sleeping or doing exercise. So, let’s say, for example, you are doing a weekly shop around the supermarket or mowing the lawn, this will inevitably burn some calories.
The number of calories burned can quickly mount up and for many people are more than they might expect.
One of the critical factors to take into consideration is the type of work you do, as this can vary greatly. People who are employed in an active job that forces them to be on the feet for the majority of the day will automatically have a high level of NEAT. Postmen, nurses, and waitresses are good examples of occupations with a naturally high NEAT. Obviously, the higher your NEAT score, the more calories you will burn throughout the course of a day.
Conversely, the majority of occupations where you are trapped at a desk for eight hours a day score very low on the NEAT scale. Either way, the important thing to do is to be able to ascertain and quantify your NEAT score.
Again, there are numerous ways to calculate this online, and perhaps just as importantly, there are also many ways in which you can increase your it easily throughout the day. Investing in a stand-up desk, taking the stairs and even parking the car a few blocks away and forcing yourself to walk into the office can make a huge difference.
The Thermal Effect of Food
The final component to take into consideration is the Thermal Effect of food. Many people are unaware of the fact that different foods take longer for your body to process. Protein, for example, is the hardest type of food for your body to process and utilize. Anywhere between 20 to 30 percent of the calories in protein are wasted by the body in processing it. Therefore, in order to work out your TDEE, is it essential to understand the different types of food and how your body processes them.
Now that you understand all of the components involved in the weight loss calculators, you can begin to appreciate the importance of your TDEE. Until you know exactly how many calories your body needs daily, you cannot devise a place to lose weight. The equation to work out your TDEE is TDEE = BMR + TEF + NEAT
However, once you have an accurate TDEE calculated, you can now begin to move forward towards your goal. Our advice would be to subtract anywhere between 15 to 25 percent, dependent on exactly how aggressively you want to lose weight. Bear in mind that you want to be able to sustain the weight loss, and also not become discouraged, so try not to set yourself unrealistic targets.
Once you have worked out your TDEE and set yourself a calorie target between then, you have set our body up to lose weight, and you are well on your way towards your goals.
For many people, the TDEE is an excellent tool as it quantifies your target and sets a boundary that you do not want to cross. There are numerous apps available on both Android and IOS, which will enable you to monitor your calorie intake throughout the day.
This can quickly develop into an excellent habit, which is self-perpetuating.
By knowing your TDEE, you are in control of the situation and should start to see some positive results relatively quickly. However, over time, your body will adjust to eating less, which then means that your weight loss will often slow down.
Do not become discouraged that it is merely natures way of protecting the body, from starvation. Weight is never going to be a linear process, so it is important to understand this from the outset.
Whenever you are serious about anything in life, it is essential that you understand the rules and regulations which you need to follow to be successful. This applies equally to progressing in your job, education, or weight loss. If you do not understand how to implement a strategy, then that strategy, regardless of how good it is, is doomed to failure.
How does fat go away from your body and help you lose weight?.
Where does the body fat go also? … What causes your fat cells to shrink. The activities of your metabolism also generates heat, which helps maintain your body temperature. Most of the bi products of fat are excreted in your urine and sweat or exhaled from your lungs.