I hope no one minds me sharing this really useful tool but something I have always found hard with calculating my TDEE is knowing what activity level to choose, recently I’ve found a way to do this using daily steps - if you have a Fitbit or AppleWatch then you may already know what this amount is daily
TDEE Calculation:
visit TDEECalculator.net
Complete the form with your age, gender, weight, height and activity level (more on this below) but do not enter body fat percentage unless you’ve had this measured by a professional.
Activity Levels:
Sedentary <2000 steps a day, meaning you are immobile due to medical condition or bad injury etc.
Light Exercise: 2000-8000 steps a day
Moderate Exercise: 10,000 steps minimum a day
Heavy Exercise: 15,000 steps minimum a day
Athlete: 15,000 steps min a day plus high intensity structured workouts, sometimes twice a day
Once you have calculated your TDEE the results page will give you your daily and weekly Maintenance Calories on the left hand side and on the right hand side will give you recommended calorie allowances for different activity levels including your BMR (Basal Metabolic Rate).
If you are looking to lose 1lb a week then -500 calories from your maintenance amount.
note: if you minus 500 and notice that this number is less than your BMR you have done something wrong or you do not need to lose body fat and should look more into body recomposition (resistance training + maintenance or surplus calories.)
here is an example:
Julie is working out her TDEE. She puts her details into the calculator and estimates her activity level as sedentary because she has an office job but this is wrong. Julie walks 10k steps a day and also does a Zumba class twice a week so she is ‘Moderate’ at least.
on This basis, her maintenance calories are 1965.
to lose 1lb a week she needs to calculate 1965-500 = 1465kcal a day.
note: Julie’s BMR is 1267 so this is okay but if the final number came to less than this either she has entered something wrong or does not need to lose body fat and something else is required.
hope this was helpful! If anyone needs support with this then please let me know!