How To Calculate Maintenance Calories | TDEE Explained

Описание

Not sure how to calculate your maintenance calories? Then this video is for you!

Also check my video on how to create a Calorie Deficit:
https://youtu.be/8lkgHCAYhwg

Apply for 1-on-1 Online Fitness Coaching:
https://www.iwannaburnfat.com/online-fitness-coaching

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For changing your body composition, energy balance is the most important variable. Energy balance describes the relationship between calories in (a.k.a. energy intake) and calories out (a.k.a. energy expenditure).

If you consume fewer calories than you expend in a day, you are in a calorie deficit and will lose body fat for energy. If you consume more calories than you expend in a day, you are in a calorie surplus and your body will store fat. Now, to figure out how many calories you need to eat in a day to lose fat, it’s good to know how many calories you need to maintain your weight.

Or in other words, we need a good estimate of your total daily energy expenditure. Often complex formulas are used to determine maintenance calories. But it’s important to understand that a generic calorie-formula can’t be 100% accurate for everyone.

In this video, I will explain how energy expenditure works and how you can determine your individual maintenance calories. I will give you a simple calculation, but also will explain how you can work with this calculation to then determine your accurate maintenance calories.

First. I go over the 4 components of energy expenditure

1. Basal Metabolic Rate (BRM)
2. Thermic Effect of Food (TEF)
3. Non-Exercise Activity Thermogenesis (NEAT)
4. Exercise Activity Thermogenesis (EAT)

After describing human energy expenditure, we dive into the maintenance calorie calculator.

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MUSIC CREDIT
Music by Ryan Little - Think About You - https://thmatc.co/?l=9E7F175B