How to calculate TDEE for diet and exercise management?

[taty22]

Hi! I want to get my diet and exercise routine in order but I am confused about the amount of calories I need to consume per day. As far as I understand, to figure out how much to eat, it is important to calculate TDEE - Total Daily Energy Expenditure. But I don't know where to start. I heard that this includes all the calories you burn during the day, taking into account not only your workouts but also everyday activities like working on the computer or walking. Can anyone tell me how to accurately calculate my TDEE? What data do I need to enter to get the right result? It would be cool if someone shared an easy way to calculate it and how to use this data to achieve goals, be it weight loss or muscle gain.

 

[Bonni]

I recommend using the tdee calculator. This calculator helps you calculate your total daily energy expenditure based on your age, gender, weight, height, and activity level. After entering this information, you will receive an exact figure that will show you how many calories you burn per day. If your goal is to lose weight, you will need to consume fewer calories than your TDEE. And if you want to gain muscle mass, on the contrary, you will need to slightly increase the caloric intake of your diet.

 

[fada54]

I have noticed that it is important not only to know TDEE, but also to monitor the quality of food. Sometimes even with the correct calculation, you can make mistakes in choosing products. But with the TDEE calculator, I began to understand my needs better and achieve my goals more easily.

 

[JolaN1664]

Hi everyone! If you’re looking for an easy way to keep track of your diet, I highly recommend using an app from my home country, Poland, called Fitatu. It' s available in English and has great features, such as tracking calories, macronutrients, and meal planning. You can also create custom meal plans and monitor your daily progress.

One of the features I love is the barcode scanning option, which makes adding products to your daily intake much faster. However, I believe this feature currently only works with Polish products, but the app is still super user-friendly and incredibly helpful for managing your diet, even if you're not in Poland.

PS: Despite this small limitation with barcode scanning, the app is really clear and efficient!