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Knowing your TDEE, total daily energy expenditure or maintenance calories, allows for you to strategically adjust your daily calorie intake to achieve your weight goals, making the process more effective, sustainable, and tailored to your individual needs. If you want to lose weight, you’d place yourself in a calorie deficit. If you want to gain weight, you’d place yourself in a calorie surplus! Now, what’s stopping you from your fitness goals?
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Fitxgeet on Instagram: "Trick is to understand macros and efficiently planning your nutrition. Here’s the simplest way to understand calorie deficit 1. Know your TDEE (Total Daily Energy Expenditure) This is how many calories your body burns in a day. Example: 2,300 calories/day. TDEE (maintenance calories)- Find BMR (Basal Metabolic Rate): Men → 10 × weight(kg) + 6.25 × height(cm) – 5 × age + 5 Women → 10 × weight(kg) + 6.25 × height(cm) – 5 × age – 161 Eg: 70kg, 175cm, 25y male → BMR ≈ 1,650.
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