TDEE is an abbreviation for “total daily energy expenditure.” It measures how many calories your body burns each day and can help you determine your daily calorie needs. You can use TDEE to lose weight or gain muscle by eating less than your TDEE consistently. To keep a check, you can use TDEE calorie calculator too.
Keep your protein intake high
Protein is the most satiating macronutrient, so if you’re hungry and need to eat something, it’s best to get some protein in there. Ensure your protein comes from lean sources; this will help keep your TDEE low and prevent muscle breakdown from overeating.
If you’re eating a lot of carbs (which should be avoided unless you’re working out), then try incorporating more fat into the meal instead of eating more carbs or protein. This will make it easier for your body to turn those excess carbs into energy rather than store them as fat!
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Avoid excessive calorie restriction
It’s tempting to reduce calories and hope that TDEE will go down as a result. Unfortunately, this rarely works. Some research suggests that severely restricting calories can cause your TDEE to increase!
This is because when you restrict calories, your body will be forced to burn more fat in order to keep itself alive. This means that you’ll lose weight even though your BMR has not changed at all (and may even have increased). However, if you continue on this path for long enough, eventually, your body will realize it needs fewer calories than before – meaning that if you stop cutting back now, your BMR will drop below what it was before!
Reduce simple/refined carbohydrate intake
You can keep TDEE in check by reducing your intake of foods high in simple carbohydrates and refined carbohydrates. Simple carbohydrates are found in white bread, white pasta, bagels, cookies and cake. Refined carbohydrates include candy bars and snack foods that contain sugar or corn syrup, such as crackers and pretzels. Avoiding these foods will help reduce your overall calorie intake while still providing important nutrients like fiber.
Check that you’re getting enough sleep
One way to keep TDEE in check is to ensure you get enough sleep. Sleep is vital for health, weight loss and muscle gain. If you don’t get enough sleep, your body cannot efficiently use energy during the day.
Sleep deprivation has been linked with increased fat mass and obesity, as well as reduced lean muscle mass and strength. So, it is necessary to check you are getting enough sleep.
Keep track of your daily calories
It’s a good idea to keep track of the calories you eat every day. You can write down what you eat in a food diary or use a calorie tracker app on your phone. This will help you see where there are opportunities for improvement in your diet, including whether or not you need more or less protein and carbs, depending on how active you are.
Legion Athletics experts say, “Once you know your TDEE, you can use this number to determine how many calories you should eat every day to lose, gain, or maintain your weight.”
TDEE is a complicated concept to understand, and it can be challenging to figure out how many calories you need. Thankfully, some simple tricks can help you track your calorie intake without having to do too much math.
