Factors such as age, gender, weight, height, amount of activity, and overall health objectives all play a role in determining the optimal daily calorie intake. The term “Total Daily Energy Expenditure” (TDEE) can give you a ballpark figure by summing up the number of calories you burn each day just living normally.
The Harris-Benedict equation can be used to determine your TDEE:
Males’ TDEE is calculated as follows: TDEE = 66 + (6.23 x body weight) + (12.7 x height) – (6.8 x years of age).
To calculate a woman’s TDEE, multiply her weight in pounds by 4.35, her height in inches by 4.7, and her age in years by 4.7.
Your total daily energy expenditure (TDEE), which is comprised of your BMR and your activity level, can be roughly estimated using this method. Knowing your TDEE will allow you to tailor your caloric intake to your specific needs.
A calorie deficit, in which you consume less calories than your total daily energy expenditure (TDEE), is the key to weight loss. A calorie deficit of 500–1000 calories per day is indicated for safe and sustainable weight loss of 1-2 pounds per week.
Consuming approximately the same number of calories as your TDEE can help you keep your current weight.
It is possible to acquire weight by eating more than your total daily energy expenditure (TDEE). Supporting muscle growth and general health requires a diet high in nutrients.
Remember that these numbers are just a guide, and that there will always be some room for individual difference. Always seek the advice of a doctor or certified nutritionist, who can tailor their advice to your unique situation and objectives.
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