Live and recent posts from across the Fediverse tagged #tdee, aggregated by home.social.
🔥 Why Nouria ?
#Nouriafit is a fast evolving lifestyle app for the entire family .
The following are just some of its features.
#FamilyPlan
#CalorieTally
#DigitalTwin
#FoodLog
#GroceryGuide
#VirtualChallenges
#FastingTracking
#TDEE .. #BMI calculators ..
#GraphicReports
#StreakSharing
#MealSharing
..
Happy Heathy Families make Happy Health Communities .
What other features would you like to see in your #wellnessapp ?
We would love to hear from you .
This easy-to-use tool helps you determine your Total Daily Energy Expenditure (TDEE) based on your age, gender, weight, height, and activity level. #weightmanagement #tdee #calories #wellbeing #freetools
https://econopass.com/tdee-calculator/?utm_source=flipboard&utm_medium=activitypub
Posted into Weight Management & Diets 🍏 @weight-management-diets-Econopass
⚖️ **Cutting vs. Bulking: The #1 Thing You're Getting Wrong**
Most people guess their calories. Then they wonder why they're not losing fat or building muscle.
Here's the truth: You need to know your **TDEE** – Total Daily Energy Expenditure.
That's the exact number of calories you burn each day, including:
✅ **Basal Metabolic Rate (BMR):** Calories burned at complete rest (breathing, heartbeat, organs)
✅ **Thermic Effect of Food (TEF):** Energy used to digest and absorb nutrients
✅ **NEAT:** All the movement that isn't exercise – walking, typing, fidgeting, standing
✅ **Exercise Activity Thermogenesis (EAT):** Calories burned during planned workouts
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✨ **Introducing the FREE TDEE Calculator from Toolimi** ✨
This tool does more than just give you a number. It provides:
✅ Your exact TDEE based on your unique body and lifestyle
✅ A **Cutting mode** for fat loss (moderate or aggressive deficit)
✅ A **Bulking mode** for muscle gain (lean or aggressive surplus)
✅ A **Maintenance mode** to stay exactly where you are
✅ Custom macronutrient breakdown (protein, carbs, fats)
✅ Adjustments for **sedentary lifestyle** (desk workers)
✅ Adjustments for **athletes** (endurance or strength)
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🔻 **For Cutting (Fat Loss):**
The calculator recommends TDEE minus 300-500 calories for a safe, sustainable rate of 0.5-1 kg per week. It also sets your protein target at 1.8-2.4 g per kg of body weight to preserve lean mass. You can choose between a moderate deficit (20% below TDEE) or an aggressive deficit (25% below), with warnings if you'd drop below your BMR.
🔺 **For Bulking (Muscle Gain):**
The calculator recommends a surplus of 10-20% above your TDEE. For example, if your TDEE is 2500 calories, a 20% surplus adds 500 calories for a total of 3000 per day. This supports muscle protein synthesis and weight gain of about 0.25-0.5 kg per week, mostly muscle if training and protein are adequate.
⚖️ **For Maintenance:**
Eating exactly at your TDEE keeps your weight stable. The tool shows you the exact number and the macronutrient split to support energy, hormones, and overall health.
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🏃♂️ **Special Modes:**
- **Sedentary lifestyle:** Uses a 1.2 activity multiplier and includes tips for increasing NEAT (standing desks, short walks)
- **Athletes:** Uses 1.725-1.9 multipliers with sport-specific notes (endurance athletes need more carbs, strength athletes need more protein)
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📊 **How to Use It (3 Simple Steps):**
1. Enter your age, sex, height, and weight
2. Select your activity level (sedentary to extra active)
3. View your TDEE instantly, then switch between Cutting, Bulking, or Maintenance tabs
The tool also has a "Custom" mode where you can enter your own calorie target.
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📈 **Track Over Time:**
Your TDEE isn't static. As you lose weight, your BMR drops – that's why plateaus happen. Recalculate every 5-10 kg of weight change. During long cuts, take occasional "diet breaks" (a week at maintenance) to reset hormones. During bulks, reassess every 4-6 weeks as your TDEE increases with muscle gain.
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⚠️ **Important Note:**
Never eat below your BMR for extended periods without medical supervision. A safe deficit comes from your TDEE, not from starving yourself.
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👉 **Stop guessing. Start knowing your exact numbers.**
Calculate your TDEE for free in seconds:
https://toolimi.com/tools/tdee-calculator/
💬 **Question for you:** Are you currently cutting, bulking, or maintaining? What's your biggest struggle with calorie tracking? Let's discuss below! 👇
#TDEE #CalorieCounting #CuttingVsBulking #FatLoss #MuscleGain #FitnessTools #Toolimi #NutritionTips #FitnessJourney #CalorieDeficit #LeanBulk
🔥 The #1 Mistake People Make When Trying to Lose Weight? Eating too little.
You've probably heard "eat less, move more." But if you eat below your Basal Metabolic Rate (BMR) – the calories your body needs just to breathe, think, and keep your heart beating – you could actually slow your metabolism and lose muscle instead of fat. 😱
That's why you need the real number.
✨ Introducing the FREE BMR Calculator from Toolimi ✨
This tool does more than just give you a formula. It provides:
✅ Your exact BMR (calories burned at complete rest)
✅ Your TDEE (Total Daily Energy Expenditure) based on your activity level
✅ A safe calorie deficit recommendation for weight loss
✅ Special adjustments for women over 50 (menopause and metabolism)
✅ Special adjustments for obese individuals (using Katch-McArdle formula for accuracy)
✅ Optional body fat percentage input for more precise results
✅ Macronutrient breakdown for your goals (maintenance, weight loss, or muscle gain)
🔬 The Science Behind It
The calculator uses the Mifflin-St Jeor equation, widely regarded as the most accurate for the general population. You can also compare results with the revised Harris-Benedict equation.
👩🦱 For Women Over 50
Hormonal shifts during menopause lead to a reduction in lean body mass and a drop in BMR. This tool accounts for age and offers the Katch-McArdle equation for greater accuracy if you know your body fat percentage.
⚖️ For Obese Individuals
Standard BMR formulas can overestimate needs because a larger proportion of body weight is fat, which burns fewer calories than muscle. This calculator offers a lean-mass-based option to break through weight loss plateaus.
📊 How to Use It
1. Enter your age, sex, height, and weight
2. Add body fat percentage (optional but recommended)
3. View your BMR instantly
4. Select your activity level to see TDEE
5. Choose your goal: Maintenance, Weight Loss, or Muscle Gain
6. Get personalized calorie and macro recommendations
📈 Track and recalculate every 5-10 kg of weight change to keep your targets accurate.
⚠️ Important Note
Never eat below your BMR for an extended period without medical supervision. Instead, increase physical activity to create a safe deficit.
👉 Stop guessing. Start knowing.
Calculate your BMR for free in seconds:
https://toolimi.com/tools/bmr-calculator/
💬 Question for you: Have you ever tried eating too few calories and felt terrible? What's your biggest struggle with calorie tracking? Let's discuss below! 👇
#BMRCalculator #WeightLossTips #Metabolism #CalorieDeficit #FitnessTools #Toolimi #TDEE #WomensHealth #FitnessJourney #HealthyLiving
Econopass TDEE Calculator
https://econopass.com/health-and-fitness/weight-loss-tips/assessment-tools/tdee-calculator
Welcome to the EconoPass TDEE Calculator! This easy-to-use tool helps you determine your Total Daily Energy Expenditure (TDEE) based on your age, gender, weight, height, and activity level. TDEE is an estimate of the total number of calories you burn in a day, including all your daily activities and exercise.
#health #weightloss #weightlosscontrol #tdee #tdeecalculator
Iniziamo a vedere il metodo "definitivo" per monitorare il proprio #TDEE. 😁
Definitivo perché si basa su dati reali, sui quali poi programmare per ottenere risultati certi.
L'utilizzo di un diario alimentare tramite app (#MyFitnessPal, #FatSecret, ecc...).
Si registra tutto ciò che si introduce (più si è precisi meglio è, ma non deve diventare una fissazione), si tiene monitorato il peso ed in qualche settimana si avrà un dato molto realistico del proprio bilancio energetico. 😉
Un altro buon modo per tenere monitorato il proprio #TDEE è l'utilizzo di #fitnesstracker.
I #wearable (#sportwatch, #smartwatch) possono fare una bella differenza (in risposta al toot, qualche review open access).
Non sottovalutateli, non sono (più) giocattolini. E per chi comincia la spesa è minima.
Anche qui, non serve la precisione allo zerovirgola del dato (che poi va comunque verificato), ma la sua tendenza nel tempo che ci indica se siamo sulla strada giusta. 😉
Formule per il "calcolo" del #TDEE ne esistono molte.
Tutte si basano su un "calcolo" del metabolismo basale al quale poi è applicato un coefficiente del livello di attività.
Se si conosce una stima del proprio #bodyfat, la Katch-McArdle è tra le più accurate.
Altrimenti tra le più realistiche c'è la Mifflin-StJeor.
Su Omnicalculator le trovate tutte.
Come già detto, va poi tutto verificato sul campo. 😉
Ci sono sostanzialmente 3 modi per avere un'idea del proprio #TDEE:
➡️Formule matematiche.
➡️Diario alimentare/calorie.
➡️Smart/sport watch.
L'ideale è incrociare i dati e verificarli sul campo, tenendo monitorato il peso quotidianamente, per poi estrarre delle medie settimanali che consentano di individuare una tendenza.
Più che la precisione dei dati in sé (che certo aiuta), è la tendenza, è la variazione nel tempo di questi dati che ci deve interessare maggiormente. 😉
Quando si decide di riportare la propria % di #BodyFat in range salubri, la prima cosa da fare (controlli medici a parte), è valutare se siamo nelle condizioni (ottimali) di poter impostare un deficit calorico (a prescindere dal tipo di dieta che si sceglierà).
Se il nostro #TDEE è molto vicino al nostro metabolismo basale, meglio concentrarsi prima sull'alzarlo, perché altrimenti ci si va a schiantare e si torna al solito punto di partenza.😁
Vedremmo meglio nei prossimi toot. 😉
#TDEE, terza parte: thermic effect of food (#TEF)
Si, sono le calorie che bruciamo per assimilare le calorie che introduciamo (con il cibo). 😁
Da qui, due delle più note supercazzole: se aumenti il numero di pasti "acceleri" il metabolismo; se salti i pasti "rallenti" il metabolismo. 😆
In realtà il nostro “metabolismo” guarda in primis al totale delle calorie che introduciamo su base quotidiana/settimanale/mensile: se >TDEE prendiamo peso, se <TDEE perdiamo peso. Fine, non si scappa. 😉
Cominciamo ad esplorare meglio il #TDEE. 🤓
Il dispendio energetico totale quotidiano è la somma delle calorie bruciate:
🔹dal #metabolismo
🔹dal movimento generico
🔹dai processi digestivi
🔹dall'esercizio fisico
Nei prossimi post vedremo velocemente ognuno dei 4 fattori, con le principali supercazzole annesse. 😁
Anticipo che #NEAT e #EAT possono avere un impatto enorme; il NEAT è un ottimo indicatore del livello di sedentarietà (il vero killer silenzioso che rema sempre contro). 😉