How often do you come across diets that promise to get you the results you so desperately want?
Lose weight fast with Keto!
Gain ten pounds of muscle by eating nothing but pastrami sandwiches!
Okay…I made that last one up.
The truth is, no two people are alike. Therefore, no diet is perfect for everyone. However, all of us are alike in one way.
We burn a certain amount of calories each day based on our biology.
The total amount of energy you expend in a day is called your Total Daily Energy Expenditure or TDEE.
If you are trying to lose weight, you must take in less calories than you burn. For us here at GainingWeight101, we are trying to gain weight by consuming more calories each day than we burn.
That’s it! A simple math equation lies between you and the body you want.
That all sounds great, Tony, but I don’t know how to calculate my TDEE to figure out how many calories I burn in a single day.
Fear not, Gainers. I have created the most accurate and simple TDEE calculator on the web, just for you.
Before we get to the calculator, let’s discuss quickly this magic formula.
TDEE = BMR + PAL
First, each person has a unique Basal Metabolic Rate. BMR is the amount of energy needed to keep one’s body functioning during a period of rest. In other words, it is the baseline number of calories your body burns performing essential bodily functions.
Here are some of these functions:
- Blood circulation
- Controlling body temperature
- Brain and nerve function
As you can see, these are body functions that you have no control over. However, BMR varies widely among different people, which is mostly explained fat mass % and age.
The more muscle you have the more calories your body burns at rest!
The second piece of the TDEE puzzle, is determining your Physical Activity Level. Your PAL varies based on how physically active you are during an average day. Someones PAL will be significantly higher if they have an active 9-5 job and exercise several times a week versus someone who is a coach potato.
There you have it! Nature AND Nurture play a part in just how many calories you burn in a single day.
Use the TDEE calculator below to determine your Total Daily Energy Expenditure:
I am the founder of GainingWeight101.com.
I struggled to gain weight for years before gaining a healthy 20 pounds.
My only goal is to provide support and guidance for those who struggle to gain weight.
I never skip leg day.