How to Use Your TDEE to Lose Weight

Understanding TDEE and Weight Loss

Your Total Daily Energy Expenditure (TDEE) represents the number of calories your body burns in a day. To lose weight, you need to consume fewer calories than your TDEE, creating a calorie deficit.

Step 1: Calculate Your TDEE

First, determine your TDEE using an online calculator or the formula based on your BMR and activity level.

Step 2: Create a Caloric Deficit

To lose weight, you need a daily calorie deficit. Here are some guidelines:

• Mild Deficit (250-500 kcal/day): Slow and sustainable weight loss.
• Moderate Deficit (500-750 kcal/day): Balanced approach for steady results.
• Aggressive Deficit (750-1000 kcal/day): Faster weight loss, but may be harder to maintain.

Step 3: Track Your Diet and Activity

Use apps or journals to log your daily calorie intake and exercise. Aim to stay within your targeted calorie range.

Step 4: Adjust Based on Progress

Monitor your weight and adjust your intake if necessary. If weight loss stalls, consider increasing activity or adjusting calories slightly.

Step 5: Prioritize Nutrient-Dense Foods

Eat whole, nutrient-dense foods like lean proteins, vegetables, whole grains, and healthy fats to stay full and energized.

Step 6: Stay Consistent and Patient

Weight loss takes time. Focus on long-term habits rather than quick fixes.

Final Thoughts

Using your TDEE to create a calorie deficit is a proven way to lose weight. Stay consistent, track progress, and make adjustments as needed for sustainable results.