Understanding TDEE When Powerlifting

Reading Time: 6 minutes

The terms” TDEE” (aka Thermogenic Efficiency) and “calorie restriction” are often used interchangeably but they are actually very different things. TDEE is the number of calories that you need to expend to reach a particular weight in order to lose that weight or to keep it the same weight if you gain it. In other words, TDEE is all about calories!¹ What’s more important than the number of calories is the number of carbohydrates, fat, and protein that you have consumed over the course of the day.

If you were following the Mifflin-St Jeor Method as prescribed by Dr. Michael Eades, your TDEE would be approximately four thousand calories lower than your BMR (biological rate of metabolic rate). Dr. Eades bases these calculations on the assumption that you consume one gram of carbohydrates, two grams of fat, and four grams of protein per pound of body weight per day. That’s just the average of his calculations, though, and many people have varied results. You may need to tweak the diet plan to your own needs.

So, what should you do if you want to make your physique a little healthier? You need to reduce your calorie intake but in a healthy way. Your physique can’t benefit from drastically reduced calories – it requires them, in order to maintain its biological functions, which are optimized when the body has the right kinds of nutrients at the right times. By replacing some of those calories with lower-calorie, higher-protein foods, and choosing the right TDEE meals to help you reach and maintain your TDEE level, you’ll put yourself on the path toward a healthier physique.

What is TDEE (Body Mass Index)?

What is TDEE, and how can you use it to improve your bodybuilding or weight loss efforts? TDEE stands for: Total daily energy expenditure, which is the amount of energy used by the body in a given time period. Energy in this sense is related to the metabolic rate, which is the rate at which the body uses the oxygen and nutrients that are in its tissues during physical activity or exercise. All that your body needs to do is to replenish these resources so that they can be utilized for their intended purposes.²

The question then becomes “How do you make up for the deficit of calories expended during normal activity?” This can be done through what is called non-exercise activity thermogenesis (NEAT). Thermogenic (heat) energy is produced in the absence of physical activity by the breakdown of body fat, muscle tissue, and even stored calories. It is this increased thermal demand that is used to boost the body’s metabolic rate and the number of calories burned during exercise.

A popular TDEE calculator is the BMR calculator, which is designed to help you track your body fat percentage in two ways – by displaying a graphical representation of your body mass and using BMI as a measure of calories burned.³ If you want to see how much but you are burning on a given day, you simply input the value of the number of calories you are consuming as well as the number of calories you are expending during exercise into the BMR calculator. The calculator will then show you your body fat percentage and the value of the corresponding TDEE number. Once you know your TDEE number, you can use this figure to your advantage when trying to achieve your ideal BMR calculation.

The Benefits of Using TDEE Calculators

The benefits of TDEE (total loss to energy) are many. By monitoring how many calories you are burning and comparing it to how many calories you consume, you can determine whether or not bodybuilding is really for you. If you are a hard gainer or a skinny guy trying to bulk up, the benefits of TDEE calculators are going to be all the help you need.

A good TDEE calculator will give you your results in both pounds lost and bodybuilding muscles. You can input information about your current weight, height, age, and other factors into the system. Then the results will be displayed in real-time. This can help you make the best possible decision about bodybuilding.

The biggest benefit of using a TDE calculator is that it is safe and easy to use. You don’t have to be a rocket scientist to understand how to read the results and interpret them. You don’t have to take years of ballet classes and have an in-depth understanding of bodybuilding science to understand the benefits of TDEE. The results are easy to read and the instructions are simple and easy to follow. Most calculators even come with a training program built right in, so you can use the results to get started with your own bodybuilding program.

Another great thing about TDEE calculators is that they can help you tweak your diet. This is important to achieve maximum bodybuilding benefits. If you aren’t happy with the results you see from the TDEE calculator, you don’t have to keep trying different diets.⁴ Instead, you can simply change your workout routine until you find the routine that gives you the best results. You can then start building body muscle while cutting fat!

So if you want to achieve maximum results from bodybuilding, using a TDEE calculator is definitely the way to go. Not only will you get great information, but you will also be able to quickly and easily modify your diet and workout routine.

TDEE Calculator for Men – Establishing Your Calorie Expectations

A TDEE for men is the amount of energy required to burn off the fat that is stored in your body and the corresponding weight gain after a workout session. Calculating your TDEE doesn’t take into account the food you eat – or do not eat. If you want to lose fat, you need to have a way to incorporate the right foods into your diet so that you can feed your body with energy to fuel its normal metabolic functions. TDEE calculators provide a simple way for men to calculate their TDEEs. They do this by using your body’s specific biological, metabolic, and behavioral characteristics to determine how much energy you need to sustain yourself throughout the day.

BMR, or your resting metabolic rate, is derived from your weight and height and is the basis of most diet and exercise plans. Finding your BMR first, then, involves finding your resting BMR: the number of calories your body burns in a day in case it doesn’t run out of energy to maintain itself. You then multiply your BMR by the amount of activity or exercise you perform in a day to come up with your TDEE. The more accurate you are on your self-assessing, self-calculating, TDEE for men, the less inaccurate the final results will be (meaning less time spent adjusting your BMI with the use of scale-like explained above). This way, you will stay in control of how much healthier food and activities you should incorporate into your lifestyle.⁵

Your TDEE is the calculated amount of energy you need to sustain yourself at your current weight, body mass index, activity level, and age throughout the year. It is also the equivalent of your metabolic rate per calorie – meaning that if you burn off more calories than you take in, then you lose weight. If you are more active during particular days of the week (such as weekends), you gain weight. If you do as much activity as less activity during particular days of the week, you remain the same size, weight, and body fat.

How to Use a TDEE Calculator for Women

The TDEE for women’s bodybuilding is the ideal number to aim for when planning out a weight training routine. The TDEE for women bodybuilders is defined as the number of calories required to support your normal body functions. This will calculate your BMR (base metabolic rate), your TDEE (total daily energy expenditure), and your macro-calculators for; fat loss, weight maintenance, and weight gain.⁶

Using the TDEE calculator will help you keep track of your progress in your weightlifting or bodybuilding program. The calculator can also be used to track your progress in your training, the results from your training sessions, and the calories you are burning with your training. The calculations will allow you to see how many calories you are burning in your training session and this will allow you to target extra calories to support extra lean muscle growth. You will also be able to use the TDEE for women bodybuilders to gauge how much training you are doing each week and gauge any progress you are making. A good way to judge your progress is to check your TDEE for women bodybuilders after a week of training and record how much weight you have lost and how many new muscles you have gained.

It is important to know your TDEE if you are a woman bodybuilder, especially when you are planning your weight lifting routine. This will allow you to plan out your weekly schedule and know exactly what type of calories are needed to support your normal body functions. The calculator is a very useful tool to use when planning your weightlifting program or when starting a new weightlifter program such as a woman’s TDEE. Using the calculator will help you set up your goals and motivate you as you work towards achieving those goals. Using the calculator can also allow you to see if you are on track with your goals and work towards increasing your total daily energy expenditure even if you are not.

Image Credits

Better Me / March 2021

Built with Science / October 9, 2019

Men’s Health / December 14, 2017

Built with Science / October 9, 2019