PDF Archive

Easily share your PDF documents with your contacts, on the Web and Social Networks.

Share a file Manage my documents Convert Recover PDF Search Help Contact



TDEE Calculator .pdf



Original filename: TDEE Calculator.pdf
Title: The most accurate TDEE Calculator online for permanent weight loss - IIFYM

This PDF 1.4 document has been generated by Kaiomi PDF creator v2.0 / Online PDF tools - www.kaiomi.com, and has been sent on pdf-archive.com on 16/06/2017 at 04:53, from IP address 199.114.x.x. The current document download page has been viewed 202 times.
File size: 202 KB (4 pages).
Privacy: public file




Download original PDF file









Document preview


Login

 Search

IIFYM TDEE CALCULATOR

IIFYM TDEE CALCULATOR
If we eat more calories than our body requires, we will gain weight.
W ith PDFmyURL anyone can convert entire websites to PDF!

If we eat less calories than our body needs, we will lose weight.This is where our TDEE comes in to play.
TDEE is short for Total Daily Energy Expenditure. This is the amount calories your body burns in a 24 hour period,
sleeping, working, exercising, playing and even digesting food! The IIFYM TDEE Calculator is designed to give you
your exact TDEE based on a few key factors:
BMR – Basal Metabolic Rate (The number of calories your body burns at rest, with zero activity)
TEF – Thermic Effect of Food (The number of calories burned in the process of digesting food you eat)
NEAT – Non-Exercise Activity Thermogenesis (The number of calories burned in all activity outside of exercise)
TEA – Thermic Effect of Activity (The number of calories you burn exercising (or higher than usually energy output)
Add these all up and we arrive at your TDEE, or Total Daily Energy Expenditure

Why is TDEE important for fat loss?
TDEE is the most important bit of information available to us when trying to gain muscle or burn fat and lose weight,
because it is the total number of calories we burn. In order to burn fat, we must eat less calories that this number.
Creating a deficit from your TDEE will force your body to use your stored body fat as fuel, and this burn fat and lose
weight from the one place we want to lose it the most. Our body fat! This is why when counting macros, we always
base our calorie intake on our TDEE calculator numbers, and not some other number like BMR from our BRM
Calculator, or some arbitrary number the medical community still uses such as 1200 calories for women, and 1800
calories for men.. HOG WASH!!
Unless we know exactly what our TDEE is, we have no way of knowing how many calories to consume while dieting to
burn body fat or gain (preserve) muscle. The IIFYM TDEE Calculator is perfect for flexible dieting and burning fat. The
TDEE calculator tells us how many calories we should consume to accomplish our goals in an effective and efficient
manner while preserving muscle. In other words, the TDEE calculator allows us to get the best results, in the least
amount of time, safely. Now remember, there is not substitute for human experience and trial and error, but the IIFYM
TDEE Calculator will get us decently close.
Use the IIFYM TDEE Calculator to figure out how many calories your body needs to function at your current activity
rate. From there, subtract 15-20% from that number the TDEE Calculator provides in order to see how many calories
you should eat daily to burn fat and lose weight at a steady pace. It is not recommended that you subtract more than
25% from your TDEE calculation. The IIFYM TDEE Calculator will help you stay clear of dropping calories too low.
W ith PDFmyURL anyone can convert entire websites to PDF!

To figure out your TDEE and get started with macro tracking and IIFYM, fill out all of the fields in the TDEE calculator
below.
Once you know your TDEE using the TDEE Calculator, subtract 20% from that number and split your diet calories up
in to macros.
– Protein: .8 to 1 gram per pound of lean body weight (subtract your body fat from your total weight to get lean mass)
– Fat: .3 to .4 grams per pound of lean mass
– Carbs: The remaining number of calories left will be filled with carbs.

Plug your stats in to the TDEE calculator below to get started!

1 CALCULATE YOUR TOTAL DAILY
ENERGY EXPENDITURE

CALCULATOR

Imperial

Metric

LOGIN

MAIN INFORMATION
I'm A

My Age Is

Man

My Height Is

My Current Weight Is

Woman
My Goal Weight Is

CHOOSE YOUR FORMULA
Total Body Weight Formula

DESCRIBE YOUR DAILY ACTIVITIES
W ith PDFmyURL anyone can convert entire websites to PDF!

Lean Mass Formula

SEDENTARY
Spend Most Of The Day
Sitting (Bank Teller, Desk
Job)

LIGHT ACTIVITY
Spend A Good Part Of
The Day On Your Feet
(Teacher, Salesman)

ACTIVE
Spend A Good Part Of
The Day Doing Physical
Activity (Waitress,
Mailman)

VERY ACTIVE
Spend Most Of The Day
Doing Heavy Physical
Activity (Messanger,
Capenter)

EXERCISE OUTPUT
Days Per Week Exercising

Minutes Per Day Exercising (Including Cardio)?

RESET

W ith PDFmyURL anyone can convert entire websites to PDF!

CLICK HERE TO GET YOUR TDEE!


TDEE Calculator.pdf - page 1/4
TDEE Calculator.pdf - page 2/4
TDEE Calculator.pdf - page 3/4
TDEE Calculator.pdf - page 4/4

Related documents


tdee calculator
bmr calculator
macro calculator
low carb weekly meal plans by vicky and rami pdf ebook
become the master of your own diet full
bmi calculator


Related keywords