Finding your Total Daily Energy Expenditure
Watch this video to get a full explanation.
Working out your TDEE (Total Daily Energy Expenditure)
First of all, why do you need to know this? Let me ask you, how important is it to know how much gasoline or electricity your vehicle can hold and store? If you didn't know how much energy your vehicle needed to run, you could never efficiently power your vehicle and get to where you needed to go, because you'd always be guessing if you had enough power to get there. The human body is similar in the sense that it has a maximum and a minimum energy requirement. If you're too thin, or underweight, you maybe aren't getting enough fuel. If you are overweight, you are perhaps taking in too much fuel. The problem then becomes, how do you know how much fuel you need to Run your body? How much do you need to GAIN muscles? How much fuel do you need to stay your weight, but lose fat? How much fuel do you need right now to lose weight? Wouldn't it be amazing if there was a way to track this data, and know you are moving towards your goal? Well, it's your lucky day, because there is. I'm going to tell you how to do it.
Step one, we have to find out how much energy you need.
Go here https://tdeecalculator.net/ Follow the Instructions starting with Age, height, weight, gender, and then choose an accurate of how active you are. You can leave the body fat% blank unless you know. Using myself as an example, I am Male, 37 years old, 190lbs, 5'10", I moderately Exercise 3-5 Days per week. I didn't put heavy exercise because I don't play sports, I don't power lift and I'm not looking to gain a ton of mass from bodybuilding. I like dumbbell circuits and weight training and light cardio. I also teach a lot of fitness classes. So I had to factor that in. You want to be as honest as you can. This will
1-3g per pound of body weight (or <150 g) for either building lean mass or reducing fat while maintaining muscle.
Carbs on carb days
2- 3 g per pound on carb days, depending on your daily calorie requirements. Remember, a large factor will be your overall calorie requirements on the high carb and high carb high-calorie days.
Carbs on low carb days
1g per pound or less - Try to keep carbs as low as possible. The majority of carbs on this day will come in the form of green vegetables, and you should avoid the high carb options from the food list in the food section (unless you are on very high calories). For Fat Loss, keep carbs on low carb days >100 grams.
Fats to make the additional calories
Fats are 9kcal per gram to use fats to increase the calories on carb days and make up the bulk of calories on low carb days.