Many of us want to get in shape and retain our optimum fitness level round the year. But owing to our sedentary lifestyle and hectic work-life balance, we often fail to pay much attention to the same. This results in unwanted weight gain, which could adversely affect our health in the long run.
What’s the solution? Well, we have to pay close attention to the number of calories that we intake and burn every day. Though there are various methods to calculate the number of calories that we exhaust daily, we can start by using a TDEE Calculator (Total Daily Energy Expenditure) for reliable results and data.
Before you start using TDEE Calculator, you have to consider several other factors as well. These factors include BMR, Daily Micronutrient Consumption, and BMI.
How to Calculate TDEE?
The first step is to understand the amount of calories that you burn every day. As we are all aware that calorie is the unit of energy consumed in the form of any food or drink. So, once you eat or drink something, it will add to your daily calorie intake.
These days, the Mifflin-St Jeor equation is used to calculate TDEE. This is the standard calorie measurement technique. The international world bodies like FAO and WHO also use the same equation for calculating calories in their various research reports.
This is how TDEE is calculated based on Mifflin-St Jeor’s formula:
Men: 10x W (in Kg) + 6.25x H (in Cm) – 5 Yrs + 5
Women: Women= 10x W (in Kg) + 6.25x H (in Cm) – 5 Yrs + 5 – 161
But you need not worry about the calculation. TDEE calculator will do the necessary calculation. It will display all necessary values in front of your screen for your help.
TDEE: Filling Out Columns
Now you have to fill out all necessary columns as instructed on the TDEE Calculator. Some essential information you must furnish is your age, gender, weight, and height.
Now click on ‘Generate Result’ to get the result live in front of your computer screen.
The crucial aspect of the TDEE Calculator is the BMI index. No matter what is your age, gender, height, and weight—your BMI index should come within the range of 19–24. Anything above 24 and below 19 means you need to recheck your fitness parameters.
Usually, when the BMI index falls below 19—it means you have experienced potential weight loss and you need to consume more protein and carbs.
Contrarily, if your BMI index goes above 24—it means you need to reduce your weight. You have to curtail your carbohydrate consumption apart from indulging in rigorous workout sessions to come back in optimum shape and size.
Count Your Macros
TDEE also reveals the amount of macronutrients that you consume. Macro or macronutrients include carbs, fats, and proteins. If you are consuming too much macronutrient without too much physical work, then you must stop it now.
What Is My Ideal Macronutrient Level
Your macronutrient consumption should be always within the specified range as given above. Taking more macronutrients that your body can’t exhaust may not only lead to increased weight but may cause diabetes too in the long run. On the other hand, taking fewer macronutrients will not only make you lose weight but can create unnecessary weakness as well.
That is why you should always use the TDEE calculator to stay in the right shape and size.
Disclaimer: No Deccan Chronicle journalist was involved in creating this content. The group also takes no responsibility for this content.