TDEE formula is best during IIFYM weight loss program (2024)

FAQs

Which TDEE formula is the best? ›

Today, experts consider the Mifflin-St Jeor equation to be the most accurate, which is why we use it in our calculator tool above.

Calculating TDEE using the formula TDEE = BMR x Activity Factor involves two steps: Step 1: Calculate your BMR using the following formula. So your BMR is 1536.25 calories per day. Step 2: Multiply your BMR by your activity factor to calculate your TDEE.

How accurate are TDEE calculators? TDEE calculators can provide a good estimate of your daily calorie needs based on your age, sex, weight, height, and activity level. However, they are not always 100% accurate since TDEE can vary between individuals based on factors like body composition, genetics, and lifestyle.

BMR is a component of your TDEE, but it is NOT the amount of calories you should eat to lose weight. BMR is the amount of calories your body needs to "keep the lights on" and ensure you live to fight another day. To lose weight, you need to eat about 15-20% less than your TDEE.

Use the Legion TDEE Calculator to calculate your total daily energy expenditure (TDEE)—an estimate of how many calories you burn each day based on your body weight, height, age, and activity level. The Mifflin-St Jeor formula is generally the most accurate if you don't know your body fat percentage.

FAQ #1: What is the best calorie calculator? If you don't know your body fat percentage, the Mifflin-St Jeor calorie calculator equation tends to produce the most accurate results. If you know your body fat percentage, the Katch-McArdle equation is the most accurate.

One pound of fat is equivalent to 3500 calories. Therefore if your goal is to lose weight you will want to create a daily negative calorie balance. Decreasing your caloric intake by 500-1000 calories per day, should result in an approximate 1-2 pound weight loss per week.

To break it down, the formula will be: number of pounds lost/your starting weight x 100. For example, if you started out at 250 pounds and recently lost 10 pounds, you would calculate weight loss percentage like this: 10/250 x 100. This would show you that you've lost 4% of your weight.

The optimal ratios of macros for weight loss are generally accepted as: Carbohydrates: 40-50% of your daily calories. Protein: 25-35% of your daily calories. Fat: 20-30% of your daily calories.

“For weight loss, a simple rule of thumb is to subtract 500 calories from your maintenance daily calorie goal, or your TDEE. For people with a BMI greater than 30 who are trying to lose weight, I recommend using the basal metabolic rate without an activity factor,” Bus said.

What is the best calorie distribution for weight loss? ›

Your perfect macronutrient ratio depends on your goals, activity level, age, health, and genetics. For weight loss purposes, a moderate carb (30%-40% of calories), moderate fat (20%-30% of calories), and high protein diet (25%-35% of calories) tends to work for most people.

Right off the jump, TDEE will be improved with a steady strength training and cardio routine. While rest days are critical, a day with scheduled exercise will likely yield a higher TDEE than staying sedentary. While exercise immediately impacts TDEE, it also helps to improve it over the long haul.

Most people's BMR is between 1000 – 2000. This means that they need to take in between 1000 – 2000 calories each day to fuel their basic functions while in a resting state.

You should never eat less than your BMR as this is the basic number of calories your body needs to perform basic functions like breathing and digestion. Use your BMR to calculate your TDEE, and then you can eat less than your TDEE to lose weight.

How often does TDEE change? If you change your level of physical activity, your job, or have a change in body weight of 10% or higher, it is recommended to recalculate your TDEE.

TDEE is hard to measure accurately and varies day by day. More often, it is estimated using factors such as a person's basal metabolic rate (BMR), activity level, and the thermic effect of food.

Smith says the first 2 is for two different types of meals: fatty meals and carb-heavy meals. The second 2 represents non-food related aspects like weekly weigh-ins and introspective journaling, while the third 2 represents exercise consisting of bodyweight and/or high intensity interval workouts.