TDEE: What is it, and why is it so important?

Whether one is interested in transforming their bodies, becoming a bodybuilder, or simply getting themselves into better shape, the common element essential to success in all these pursuits is DIET.

One of the critical benchmarks to consider when formulating a diet regardless of its objective is to determine an individual's TDEE.

TDEE stands for Total Daily Energy Expenditure.

Simply stated, ones TDEE is the best estimate of how many calories one burns each day.

It is critically important that this estimate be as accurate as possible. 

Why?  

Because it is the number of calories that one needs to consume daily to maintain their current weight.

To lose weight one needs to be in a caloric deficit.  To gain weight, one needs to be in a caloric surplus.  It’s that simple.

As such, if one wants to lose body fat or gain weight, knowing one's baseline maintenance calories is an essential starting point from which to establish daily calorie targets for a given objective.

NOT SO FAST TRUSTING CALCULATORS AND APPS

To be clear, specialty calculators and apps are critical starting points from which to begin the process of accurately estimating one's TDEE.  

The mistake people often make is the data they input into these calculators and apps.  The energy many people estimate they expend in a day is oftentimes not very accurate.

The same caution applies to apps that tell you how many estimated calories you’ve just burned taking X-number of steps etc.  

DOING THE MATH

Okay, so let’s get down to some basic rudimentary math.  

To burn 1 lb. of fat requires a net expenditure of 3500 calories.  

Therefore, to lose 1 lb. of body weight per week, one must have a caloric deficit of 3500 calories for the week.  

This equates to a daily deficit of 500 calories per day below one's TDEE or maintenance calories.

I trust you now understand exactly why it is so important to have the best and most accurate estimate of TDEE in place when setting up, tracking, and monitoring the efficacy of diet plans.

GETTING YOUR NUMBERS RIGHT:

Finding your most accurate estimate of TDEE (total daily energy expenditure) along with accurately measuring and tracking every morsel and liquid that passes through your lips daily – is indeed a process of trial and error.

One cannot simply go by models, calculators, or apps, and the like.

  

Sure, you can use them to get going as a baseline, but you must fine-tune your TDEE number via strict adherence and tight monitoring to make certain you have the best estimate in place.

You'll know you've got your numbers accurately estimated when your mathematical projections for weight loss/gain prove out over a significant period.

It's quite simple, however, it's not so easy to accomplish.

If you want to get it right, you'll have to be patient and disciplined - it's that simple.

PS

As an aside, working with these figures is often a blend of art and science. 

By asking the right questions and using logical data inputs, I can often find my clients' best estimates within a week or two with some tweaking, which is quite fast.

When you've done this yourself several times over as I have, you get an intuitive sense of where the TDEE number needs to be.  

Of critical importance in the process is getting the most accurate estimates of intake and expenditure information possible.

Again, the way to get the best and most accurate estimate of TDEE is via strict adherence, monitoring, and recording of all related activity and consumption over an extended period.  

Throughout such a process one would monitor and average changes in weight over a 2-8 week period, making adjustments to the TDEE number until the expected math reconciles itself to the best approximation of what one is expecting from a given deficit or surplus.

At the end of the day, you are your best calculator - it just takes time, discipline, and patience to estimate your most accurate TDEE number.

  

If you do this as often as I have - for myself and others, it becomes easier and takes far less time to get very reliable estimates that produce expected results.

I hope my explanation of TDEE's critical importance to diet and nutrition will make it easier for you to reach your fitness goals.

You can learn more about my thoughts on diet and nutrition here.   

Until Next Time,

-Coach Joe