{"id":10604,"date":"2023-01-26T05:30:00","date_gmt":"2023-01-26T06:30:00","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=10604"},"modified":"2023-01-26T18:28:32","modified_gmt":"2023-01-26T18:28:32","slug":"how-many-calories-should-i-eat-every-day-a-tdee-calculator-for-total-daily-energy-expenditure","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/how-many-calories-should-i-eat-every-day-a-tdee-calculator-for-total-daily-energy-expenditure\/","title":{"rendered":"How Many Calories Should I Eat Every Day? A TDEE Calculator for Total Daily Energy Expenditure"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"aligncenter wp-image-3596276 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGO-teacher-for-TDEE.jpg\" alt=\"These LEGOs are learning about their BMR and TDEE so they can calculate their calorie needs.\" width=\"709\" height=\"321\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGO-teacher-for-TDEE.jpg 709w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGO-teacher-for-TDEE-300x136-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGO-teacher-for-TDEE-600x272-1.jpg 600w\" sizes=\"(max-width: 709px) 100vw, 709px\" \/><\/p>\n<p><b><i>\u201cSteve, how many calories should I eat every day? I have goals!\u201d<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Great question.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Knowledge is power. So today, we are going to make you more powerful by calculating your Total Daily Energy Expenditure (TDEE).<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3882479\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/i-have-the-power.gif\" alt=\"A gif that says &quot;I have the power&quot;\" width=\"246\" height=\"184\" \/><\/p>\n<p><b>Of course, &#8220;knowing is <span style=\"text-decoration: underline;\">half<\/span> the battle.&#8221;<\/b> <strong>The other half is using your newfound knowledge to achieve your goals!<\/strong><\/p>\n<p>Fortunately for you, we&#8217;ve helped thousands of <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Online Coaching Clients<\/a> lose weight and get healthy, and TDEE is just one of many factors we consider when building a specific strategy for somebody&#8217;s goals.<\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tWant a workout and nutrition program that you&#8217;ll ACTUALLY follow? Learn more:\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p>Okay FINE, I&#8217;ll share the other factors and strategies below too.<\/p>\n<p><strong>Simply click on the section below for quick reading, though I&#8217;d recommend you read the whole enchilada to properly apply TDEE to your life:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#tdee_calculator\"><span style=\"font-weight: 400;\">The Nerd Fitness Total Daily Energy Expenditure Calculator<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#what_is_bmr\"><span style=\"font-weight: 400;\">What is my Basal Metabolic Rate (BMR)?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#what_is_tdee\"><span style=\"font-weight: 400;\">What is my Total Daily Energy Expenditure (TDEE)?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#activity_level_for_tdee\"><span style=\"font-weight: 400;\">What should my activity level be for TDEE?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#tdee_for_weight_loss\"><span style=\"font-weight: 400;\">How do I use BMR and TDEE for weight loss?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#healthy_eating\"><span style=\"font-weight: 400;\">Moving towards a healthier way of eating.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#best_diet\"><span style=\"font-weight: 400;\">What\u2019s the best diet for weight loss?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#get_started_with_tdee\"><span style=\"font-weight: 400;\">A step-by-step plan for weight loss using your TDEE.<\/span><\/a><\/li>\n<\/ul>\n<p>Okie dokie, let&#8217;s jump right in.<\/p>\n<p><span id=\"more-3515010\"><\/span><\/p>\n<h2><a name=\"tdee_calculator\"><\/a>THE NERD FITNESS TOTAL DAILY ENERGY EXPENDITURE CALCULATOR<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3596281 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGOs-with-calculators-713x571-1.jpg\" alt=\"These two LEGOs are ready for some simple math to determine their calorie needs. We can just use our TDEE Calculator.\" width=\"713\" height=\"571\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGOs-with-calculators-713x571-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGOs-with-calculators-300x240-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGOs-with-calculators.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGOs-with-calculators-600x480-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>We\u2019re going to start off by doing some math.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t worry, our robot calculator (beep boop boop) will do all the hard stuff for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We will need to know your height in inches, your weight in pounds, and an estimate of your activity level.<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">(Use the metric system? <\/span><span style=\"font-weight: 400;\">I wish we did too here in the States! <a href=\"https:\/\/www.nerdfitness.com\/blog\/total-daily-energy-expenditure-calculator-metric\/\" target=\"_blank\" rel=\"noopener noreferrer\">Click right here for our Metric calculator<\/a>). <\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\">Although you can adjust it, I want you to set your \u201cActivity Level\u201d as \u201cSedentary,\u201d (I\u2019ll explain why in a minute): <\/span><\/p>\n<h3 id=\"calculator\">Nerd Fitness Total Daily Energy Expenditure Calculator<\/h3>\n<div class=\"frm_forms  with_frm_style frm_style_calculator-style\" id=\"frm_form_48_container\">\n<form enctype=\"multipart\/form-data\" method=\"post\" class=\"frm-show-form  frm_pro_form  frm_ajax_submit \" id=\"form_wcdyb2\">\n<div class=\"frm_form_fields \">\n<fieldset>\n<legend class=\"frm_hidden\">Total Daily Energy Expenditure Calculator<\/legend>\n<p><input type=\"hidden\" name=\"frm_action\" value=\"create\" \/><br \/>\n<input type=\"hidden\" name=\"form_id\" value=\"48\" \/><br \/>\n<input type=\"hidden\" name=\"frm_hide_fields_48\" id=\"frm_hide_fields_48\" value=\"\" \/><br \/>\n<input type=\"hidden\" name=\"form_key\" value=\"wcdyb2\" \/><br \/>\n<input type=\"hidden\" name=\"item_meta[0]\" value=\"\" \/><br \/>\n<input type=\"hidden\" id=\"frm_submit_entry_48\" name=\"frm_submit_entry_48\" value=\"35e5fa401d\" \/><input type=\"hidden\" name=\"_wp_http_referer\" value=\"\/blog\/feed\/\" \/><input type=\"text\" class=\"frm_hidden frm_verify\" id=\"frm_verify_48\" name=\"frm_verify\" value=\"\" \/><\/p>\n<div id=\"frm_field_446_container\" class=\"frm_form_field form-field  frm_required_field frm_left_container\">\n    <label for=\"field_jrvcf2\" class=\"frm_primary_label\">Biological Sex<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    \t\t<select name=\"item_meta[446]\" id=\"field_jrvcf2\" data-reqmsg=\"This field cannot be blank.\"><option value=\"\" selected> <\/option><option value=\"5\">Male<\/option><option value=\"-161\">Female<\/option><\/select><\/p>\n<div class=\"frm_description\">Male\/Female<\/div>\n<\/div>\n<div id=\"frm_field_447_container\" class=\"frm_form_field form-field  frm_required_field frm_left_container\">\n    <label for=\"field_rn8552\" class=\"frm_primary_label\">Age<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_rn8552\" name=\"item_meta[447]\" value=\"\" min=\"0\" max=\"9999999\" step=\"any\" data-reqmsg=\"This field cannot be blank.\" data-invmsg=\"Number is invalid\" \/><\/p>\n<div class=\"frm_description\">Use age in years.<\/div>\n<\/div>\n<div id=\"frm_field_448_container\" class=\"frm_form_field form-field  frm_required_field frm_left_container\">\n    <label for=\"field_hucs72\" class=\"frm_primary_label\">Weight<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_hucs72\" name=\"item_meta[448]\" value=\"\" min=\"0\" max=\"9999999\" step=\"any\" data-reqmsg=\"This field cannot be blank.\" data-invmsg=\"Weight is invalid\" \/><\/p>\n<div class=\"frm_description\">Use pounds (lbs). If using metric system, multiple kg times 2.2 for lbs. <\/div>\n<\/div>\n<div id=\"frm_field_449_container\" class=\"frm_form_field form-field  frm_required_field frm_left_container\">\n    <label for=\"field_p7i982\" class=\"frm_primary_label\">Height<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_p7i982\" name=\"item_meta[449]\" value=\"\" min=\"0\" max=\"9999999\" step=\"any\" data-reqmsg=\"This field cannot be blank.\" data-invmsg=\"Height is invalid\" \/><\/p>\n<div class=\"frm_description\">Use inches. If using metric system, divide cm by 2.54 for total inches. <\/div>\n<\/div>\n<div id=\"frm_field_450_container\" class=\"frm_form_field form-field  frm_left_container\">\n    <label for=\"field_wwa1j2\" class=\"frm_primary_label\">Basal Metabolic Rate (BMR)<br \/>\n        <span class=\"frm_required\"><\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_wwa1j2\" name=\"item_meta[450]\" value=\"\" readonly min=\"0\" max=\"9999999\" step=\"any\" data-invmsg=\"Basal Metabolic Rate is invalid\" \/><\/p>\n<div class=\"frm_description\">Your BMR is an estimate of the total calories burned a day, while in a state of rest. <\/div>\n<\/div>\n<div id=\"frm_field_451_container\" class=\"frm_form_field form-field  frm_required_field frm_top_container\">\n    <label for=\"field_iqrsp2\" class=\"frm_primary_label\">Activity Level<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    \t\t<select name=\"item_meta[451]\" id=\"field_iqrsp2\" data-reqmsg=\"This field cannot be blank.\"><option value=\"\" selected> <\/option><option value=\"1.2\">Sedentary (You frequent tell Netflix you are still watching) <\/option><option value=\"1.375\">Lightly Active (You casually stroll through your neighborhood a few times a week)<\/option><option value=\"1.55\">Moderately Active  (If we called the gym on a weeknight looking for you, they&#039;d find you)<\/option><option value=\"1.725\">Very Active (You are constantly moving throughout your day job and you&#039;re on the company softball team) <\/option><\/select><\/p>\n<div class=\"frm_description\">For &#8220;Activity Level,&#8221; veer toward the side of less active. Studies consistently show that people are not as active as they self-assess. <\/div>\n<\/div>\n<div id=\"frm_field_452_container\" class=\"frm_form_field form-field  frm_top_container\">\n    <label for=\"field_zu1zb2\" class=\"frm_primary_label\">Total Daily Energy Expenditure (TDEE)<br \/>\n        <span class=\"frm_required\"><\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_zu1zb2\" name=\"item_meta[452]\" value=\"\" readonly min=\"0\" max=\"9999999\" step=\"any\" data-invmsg=\"Basal Metabolic Rate is invalid\" \/><\/p>\n<div class=\"frm_description\">Your TDEE is an estimate of the total calories burned during a single day, when exercise is factored in. <\/div>\n<\/div>\n<p><input type=\"hidden\" name=\"item_key\" value=\"\" \/><br \/>\n<!--\n\n<div class=\"frm_submit\">\n\n<button class=\"frm_button_submit frm_final_submit\" type=\"submit\"  >Submit<\/button>\n\n<\/div>\n\n--><\/fieldset>\n<\/div>\n<\/form>\n<\/div>\n<p><em><span style=\"font-weight: 400;\">(<span style=\"text-decoration: underline;\">Note<\/span>: we have used The Mifflin-St Jeor Equation to create this calculator! <a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a>)<\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\">Hooray! You now know <span style=\"text-decoration: underline;\">estimates<\/span> of your BMR and TDEE!<a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a><\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3595569\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/batman.gif\" alt=\"Batman is stoked you know your BMR and TDEE!\" width=\"322\" height=\"271\" \/><\/p>\n<p><strong>You may be thinking, \u201c<i>Ah, Steve, what do either of these mean?<\/i>\u201d<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">I got you boo. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure you write down your two numbers, and then move on to the next section.<\/span><\/p>\n<p><b>If you\u2019re already starting to get overwhelmed, have no fear!<\/b><span style=\"font-weight: 400;\"> We help hundreds of men and women calculate their calorie goals, and we\u2019d love to help you too!<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tYour Nerd Fitness Coach can help you create a sustainable plan for weight loss!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><a name=\"what_is_bmr\"><\/a>WHAT IS BASAL METABOLIC RATE (BMR)?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3596282 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/photo-of-bmr-calculation-713x535-1.jpg\" alt=\"This notebook has the equation for BMR on it. You don&#039;t have to know it though, just use our TDEE calculator. \" width=\"713\" height=\"535\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/photo-of-bmr-calculation-713x535-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/photo-of-bmr-calculation-300x225-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/photo-of-bmr-calculation.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/photo-of-bmr-calculation-600x450-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Basal Metabolic Rate (BMR) is the total amount of calories needed to keep your body functioning. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">Body processes like breathing, cell production, pumping blood, and maintaining body temperature all burn calories.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3595570\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/heart-pumping.gif\" alt=\"A beating heart requires calories, which factors into your BMR.\" width=\"433\" height=\"283\" \/><\/p>\n<p><span style=\"font-weight: 400;\">This means that even when you sit perfectly still, you still use plenty of calories keeping your body in good working order.<\/span><\/p>\n<p><span style=\"text-decoration: underline;\">To define BMR<\/span>:<\/p>\n<blockquote>\n<p><strong>\u201cBasal\u201d more or less means \u201cbasic,\u201d so you can think of BMR as the number of calories needed for basic daily functions.<\/strong><\/p>\n<\/blockquote>\n<p><span style=\"font-weight: 400;\">Your sex, age, weight, and height will all affect the number of calories you need, which is why they are variables in our equation above. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The taller you are, or the more you weigh, the higher your BMR will be.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is simply more of you to fuel: more blood to pump, more cells to produce, more body mass to transport and manage.<\/span><\/p>\n<p>Your age will also factor in: the older you get the lower your BMR will be.<\/p>\n<p><b>Roughly two-thirds of the calories you need each day go into keeping your body running. <\/b><\/p>\n<p><i><span style=\"font-weight: 400;\">The other third?<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">That goes into powering your motion. <\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3596549\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/silly-walk-1.gif\" alt=\"\" width=\"351\" height=\"286\" \/><\/p>\n<p><span style=\"font-weight: 400;\">You know, because going from one place to another requires energy. So does lifting stuff. <\/span><\/p>\n<p><strong>So let\u2019s talk about Total Daily Energy Expenditure (TDEE) next.<\/strong><\/p>\n<h2><a name=\"what_is_tdee\"><\/a>WHAT IS TOTAL DAILY ENERGY EXPENDITURE (TDEE)?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3596284 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGO-tennis-713x535-1.jpg\" alt=\"The more you move, the more calories you use, the higher your TDEE. Which is why this LEGO loves to play tennis!\" width=\"713\" height=\"535\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGO-tennis-713x535-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGO-tennis-300x225-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGO-tennis-768x576-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGO-tennis-600x450-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGO-tennis.jpg 1600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Total Daily Energy Expenditure (TDEE) is an estimate of how many total calories you burn in a day.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Since your BMR includes the calories you need while resting, we\u2019ll also need to factor in movement and exercise.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3596479\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/dog-working-out.gif\" alt=\"I wonder if this dog knows how his exercise factors into their TDEE and calorie goals. Probably not.\" width=\"339\" height=\"180\" \/><\/p>\n<p><span style=\"font-weight: 400;\">To do this, we\u2019ll take your BMR and multiply it by an \u201cActivity Factor.&#8221;<\/span><\/p>\n<p><b><span style=\"text-decoration: underline;\">ACTIVITY LEVELS CAN BE THOUGHT OF AS THE FOLLOWING<\/span>:<\/b><\/p>\n<p style=\"padding-left: 40px;\"><b>Sedentary (BMR x 1.2): <\/b><span style=\"font-weight: 400;\">You regularly have to tell Netflix you are still watching. \u00a0You don\u2019t intentionally exercise at all.<\/span><\/p>\n<p style=\"padding-left: 40px;\"><b>Lightly Active (BMR x 1.375):<\/b><span style=\"font-weight: 400;\">\u00a0You casually stroll through your neighborhood a few times a week. On average, you walk for exercise about 30 minutes a day. Another way to think about this would be 15 minutes per day of vigorous exercise like <a href=\"https:\/\/www.nerdfitness.com\/blog\/running-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">running<\/a> or <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">lifting weights<\/a>. \u00a0<\/span><\/p>\n<p style=\"padding-left: 40px;\"><b>Moderately Active (BMR x 1.55): <\/b><span style=\"font-weight: 400;\">If we called the gym on a weeknight looking for you, they&#8217;d find you. This averages out to about one hour and 45 minutes of walking (for exercise, not going around your house) a day, or 50 minutes of vigorous exercise a day.<\/span><\/p>\n<p style=\"padding-left: 40px;\"><b>Very Active (BMR x 1.725): <\/b><span style=\"font-weight: 400;\">You work in construction during the day and you&#8217;re on the company softball team. This averages out to about four hours and 15 minutes of walking (again, for intentional exercise) a day, or two hours of vigorous exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re following along at home, you may notice that different Activity Factors can make a big difference in the calories burned.<\/span><\/p>\n<p><b>Let\u2019s use some numbers.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Suppose you\u2019re: <\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Male<\/span><\/li>\n<li><span style=\"font-weight: 400;\">35 years old<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Weigh 200 pounds<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Six foot even (72 inches)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You\u2019re also wearing a recently ironed collared shirt\u00a0and it looks great on you. It really brings out your eyes. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Awesome shirt or no awesome shirt, we know your BMR comes in at 1,882 calories given the variables we identified. Meaning you\u2019ll need roughly 1,900 calories for basic bodily functions.<\/span><\/p>\n<p><b>This is where things get interesting.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re <strong>sedentary<\/strong>, we\u2019ll multiply 1,882 (BMR) by 1.2 to get a TDEE of 2,258, which means you\u2019ll need 2,258 calories to maintain your current weight, support bodily functions, and to walk around your house, to go from your car to your office, from your office back home, etc.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s imagine a scenario where you are <\/span><i><span style=\"font-weight: 400;\">not <\/span><\/i><strong>s<\/strong><span style=\"font-weight: 400;\"><strong>edentary<\/strong>. Let\u2019s say you\u2019re <strong>lightly active<\/strong> &#8211; you walk around your neighborhood a few times per week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We take your BMR of 1,882 and multiply it by 1.375 to get a TDEE of 2,588.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201dThe difference between these two activity factors, in this case, is 230 calories. That&#8217;s <\/span><span style=\"font-weight: 400;\">equivalent to a single glazed donut.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3596285 \" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/homer-and-donut.gif\" alt=\"This donut is about 230 calories, the difference between Lightly Active and Sedentary when determining TDEE.\" width=\"432\" height=\"259\" \/><\/p>\n<p><em><strong>Let\u2019s keep going. <\/strong><\/em><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s say you hit the gym a few times a week for <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training<\/a>, and <a href=\"https:\/\/www.nerdfitness.com\/blog\/walking\/\" target=\"_blank\" rel=\"noopener\">go on walks<\/a> or <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-nerds-guide-to-yoga-4-movements-to-try-today\/\" target=\"_blank\" rel=\"noopener\">do yoga<\/a> on your <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-should-i-do-on-my-off-days\/\" target=\"_blank\" rel=\"noopener\">off days<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This will push you into the <strong>moderately active<\/strong>\u00a0category. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">We&#8217;ll then take your BMR of 1,882 and multiply it by 1.55 to get a TDEE of 2,917.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The difference here between <strong>sedentary<\/strong>\u00a0and <strong>moderately active<\/strong>\u00a0would be 659 calories. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s an extra meal\u2019s worth of calories! <\/span><\/p>\n<p><strong>For reference, here are some examples of things that are roughly 650 calories:<\/strong><\/p>\n<p><b>#1) A whole meal&#8217;s worth of <a href=\"https:\/\/www.bbc.com\/food\/recipes\/sicilian_fish_with_sweet_20289\" target=\"_blank\" rel=\"noopener noreferrer\">Sicilian fish with sweet potatoes<\/a>:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3596292 \" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/fish-potatos-713x401-1.jpg\" alt=\"This meal is about 650 calories, roughly the difference Sedentary and Moderately Active when calculating TDEE.\" width=\"599\" height=\"337\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/fish-potatos-713x401-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/fish-potatos-300x169-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/fish-potatos-768x432-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/fish-potatos-600x338-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/fish-potatos.jpg 832w\" sizes=\"(max-width: 599px) 100vw, 599px\" \/><\/p>\n<p><b>#2) One <a href=\"https:\/\/www.mcdonalds.com\/us\/en-us\/product\/big-mac-bacon.html\" target=\"_blank\" rel=\"noopener noreferrer\">Big Mac\u00ae with Bacon<\/a>:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3596293 \" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/mcdonalds-big-mac-.jpg\" alt=\"This burger is about 650 calories, roughly the difference Sedentary and Moderately Active when calculating TDEE.\" width=\"511\" height=\"391\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/mcdonalds-big-mac-.jpg 640w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/mcdonalds-big-mac-300x230-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/mcdonalds-big-mac-600x459-1.jpg 600w\" sizes=\"(max-width: 511px) 100vw, 511px\" \/><\/p>\n<p><b>#3) A large <a href=\"http:\/\/www.jambajuice.com\/menu-and-nutrition\/menu\/smoothies\/creamy-treats\/orange-dream-machine\" target=\"_blank\" rel=\"noopener noreferrer\">Orange Dream Machine\u00ae from Jamba Juice<\/a>:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3596294 \" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jamba-juice-dream-machine.jpg\" alt=\"This smoothie is about 650 calories, roughly the difference Sedentary and Moderately Active when calculating TDEE.\" width=\"381\" height=\"381\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jamba-juice-dream-machine.jpg 260w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jamba-juice-dream-machine-150x150-1.jpg 150w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jamba-juice-dream-machine-100x100-1.jpg 100w\" sizes=\"(max-width: 381px) 100vw, 381px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">All three items above have the same number of calories, but they\u2019ll vary widely in how full they&#8217;ll make you feel!<\/span><\/p>\n<p><strong><span style=\"text-decoration: underline;\">IMPORTANT NOTE<\/span>: I&#8217;ve used the word &#8220;estimate&#8221; several times in this article and will continue to do so.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Although BMR and TDEE estimations are extremely helpful, they are still just that: estimations. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hormones, genetics, medications, and macronutrient ratios all affect an individual\u2019s calorie needs.<\/span><\/p>\n<p>Said another way, it&#8217;s CRUCIAL that we take our BMR and our TDEE as a <span style=\"text-decoration: underline;\">starting point<\/span>, not the definitive &#8220;answer.&#8221;<\/p>\n<p>It&#8217;s the place we can start from, and then adjust based on how our bodies respond!<\/p>\n<p>As we&#8217;ve just seen, different Activity Levels can influence the TDEE greatly too.<\/p>\n<p><span style=\"font-weight: 400;\">So&#8230;<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3515035 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Trap.gif\" alt=\"Your Activity Level could through off your TDEE calculations. Be careful!\" width=\"480\" height=\"260\" \/><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tHave a Nerd Fitness Coach guide you on your weight loss journey!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><a name=\"activity_level_for_tdee\"><\/a>WHAT SHOULD MY ESTIMATED ACTIVITY LEVEL BE FOR TDEE?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3596295 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGOS-on-bike-713x509-1.jpg\" alt=\"Throwing a bunch of other people on a bike, like this LEGO is doing, could help you raise your Activity Level to achieve a higher TDEE.\" width=\"713\" height=\"509\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGOS-on-bike-713x509-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGOS-on-bike-300x214-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGOS-on-bike.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGOS-on-bike-600x428-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>Most of us are bad at estimating our levels of activity.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Study after study demonstrates that people overestimate their levels of exercise and general activity.<\/span><a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a><\/p>\n<p>For example, one study concluded that:<a class=\"fn-ref-mark\" href=\"#footnote-4\" id=\"refmark-4\"><sup>[4]<\/sup><\/a><\/p>\n<blockquote>\n<p>These results suggest that normal weight individuals overestimate energy expenditure (EE) during exercise by 3-4 folds. Further, when asked to precisely compensate for exercise EE with food intake, the resulting energy intake is still 2 to 3 folds greater than the measured EE of exercise.<\/p>\n<\/blockquote>\n<p><span style=\"font-weight: 400;\">Not only that, but our fitness trackers overestimate<\/span><span style=\"font-weight: 400;\"> how many calories we expend through exercise too&#8230;<span style=\"text-decoration: underline;\">some by as much as 90%<\/span>!<a class=\"fn-ref-mark\" href=\"#footnote-5\" id=\"refmark-5\"><sup>[5]<\/sup><\/a><\/span><\/p>\n<p><strong>This infographic shows how big of a difference those calorie discrepancies can be:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3897551\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/calorie-tracker-infographic.png\" alt=\"This infographic shows calorie discrepancies from fitness trackers compared to actual calories burned.\" width=\"939\" height=\"939\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/calorie-tracker-infographic.png 1200w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/calorie-tracker-infographic-300x300-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/calorie-tracker-infographic-600x600-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/calorie-tracker-infographic-150x150-1.png 150w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/calorie-tracker-infographic-768x768-1.png 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/calorie-tracker-infographic-100x100-1.png 100w\" sizes=\"(max-width: 939px) 100vw, 939px\" \/><\/p>\n<p><strong>We think we\u2019re working out \u201cintensely\u201d for 60 minutes, so we overeat, assuming we have lots of extra calories in our &#8220;daily budget&#8221; to spare.\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">However, when researchers look at stuff like heart rate, VO2 max, and calories burned, they determine that we actually only exercised \u201cmoderately.\u201d<\/span><\/p>\n<p><em>So yeah, don&#8217;t always trust your Fitbit:<\/em><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3596493\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/portlandia-fitbit.gif\" alt=\"Our Fitbit trackers might not be super accurate when reporting calories burned. Take this into account when referencing your TDEE.\" width=\"492\" height=\"277\" \/><\/p>\n<p>Oh, and this is only one side of the equation. As I said, folks also UNDERESTIMATE how much they ate.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Regarding calories and food intake<\/strong><\/span>, <strong>folks consistently believe they eat less than they actually do.<\/strong><\/p>\n<p>Oh, and this is even true of d<span style=\"font-weight: 400;\">ietitians<\/span>, who are specifically trained on calories contained in different meals.<\/p>\n<p>This study found that:<a class=\"fn-ref-mark\" href=\"#footnote-6\" id=\"refmark-6\"><sup>[6]<\/sup><\/a><\/p>\n<blockquote>\n<p>The dietitians underreported their energy intake obtained from the food records by an average of 223 calories a day.<\/p>\n<\/blockquote>\n<p>Again, these are experts in the field of nutrition.<\/p>\n<p><em>What does this mean for regular people like you and m<\/em>e?<\/p>\n<p><strong>If you\u2019re looking to lose weight, always <span style=\"text-decoration: underline;\">underestimate your activity levels<\/span> and <span style=\"text-decoration: underline;\">overestimate your food consumption<\/span>.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">So when in doubt, choose the Activity Factor below your initial guess (i.e., instead of <strong>Moderately Active<\/strong>, choose <strong>Lightly Active).<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This will give you a more accurate estimate of your caloric needs, and give you a larger margin for error when <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-lose-weight-without-dieting-5-rules-of-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\">trying to lose weight<\/a>!<\/span><\/p>\n<p><b>The other thing to consider would be <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training<\/a>.<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3746077\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/knee-push-up-1.gif\" alt=\"Rebel Leader Steve doing knee push-ups\" width=\"469\" height=\"264\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>As we mention in our \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/lose-weight-and-build-muscle-or-do-one-then-the-other\/\" target=\"_blank\" rel=\"noopener noreferrer\">Lose Fat and Build Muscle<\/a>\u201d article, strength training requires A LOT of energy<\/strong>, not only for the exercise itself, but also for rebuilding muscle in the days following the activity.<\/span><\/p>\n<p><strong>That&#8217;s why Coach Matt highlights the importance of strength training in our video on body recomposition:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Gain Muscle While Losing Fat\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/gH1mfO0CtSU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>So when determining our activity level for our calorie calculator, we consider strength training to be \u201cvigorous exercise\u201d (as we highlighted above). <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Another way to think of this: if it takes 30 mins of walking a day to be \u201c<strong>Lightly Active<\/strong>,\u201d 15 minutes of daily strength training would roughly be equivalent. <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">NOTE<\/span>: if estimating your Activity Factor and TDEE is starting to freak you out:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3515037 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Dont-Panic.gif\" alt=\"Don&#039;t Panic over your BMR and TDEE. Take it as a starting point and move on!\" width=\"500\" height=\"281\" \/><\/p>\n<p><b>Trying to pick and calculate the right amount of calories to consume can be stressful. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">Especially if you\u2019ve had trouble losing weight in the past. And that\u2019s just the math part &#8211; we haven\u2019t even got to the psychological part about how delicious pizza and ice cream are.<\/span><\/p>\n<p><strong>It\u2019s actually the reason we created our uber-popular <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Coaching Program<\/a><\/strong><span style=\"font-weight: 400;\"><strong>.<\/strong> We sought to take all the guesswork out of getting in shape, by creating a program to tell you exactly what to do.<\/span><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" class=\"aligncenter wp-image-2946962 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/coaching-cta4-1-713x295-1.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<h2><a name=\"tdee_for_weight_loss\"><\/a>HOW DO I USE BMR AND TDEE FOR WEIGHT LOSS?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3596307\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGO-Batman-713x400-1.jpg\" alt=\"Batman knows his TDEE and sticks to his calorie goals, which is where the six pack comes from. That and fighting crime all night.\" width=\"713\" height=\"400\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGO-Batman-713x400-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGO-Batman-300x168-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGO-Batman-768x431-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGO-Batman-600x337-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGO-Batman.jpg 2000w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>If you\u2019ve read this far into the article, I imagine you are interested in learning your Total Daily Energy Expenditure for weight loss.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">I also imagine you support my belief that <\/span><i><span style=\"font-weight: 400;\">The Shawshank Redemption<\/span><\/i><span style=\"font-weight: 400;\"> is the greatest movie ever made:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3515039\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Shank.gif\" alt=\"\" width=\"378\" height=\"293\" \/><\/p>\n<p><span style=\"font-weight: 400;\">I mentioned earlier that if you are having trouble losing weight, it\u2019s <a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">because you are eating too many calories<\/a>. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The TDEE we calculated above provides a decent <em>estimate<\/em> of the calories you require each day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If the scale is staying constant &#8211; congrats! You\u2019ve found your &#8220;calorie equilibrium.&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body is burning just as many calories as you\u2019re consuming each day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, I\u2019m going to guess you\u2019re here because your goal is to see the scale go down!<\/span><\/p>\n<p><strong>In order for you to lose weight, you need to start reducing your total calorie intake, which then forces your body to start burning the stored fat you have for energy.<\/strong><\/p>\n<p>You&#8217;ve already calculated roughly how many calories you burn (your TDEE) on a daily basis, let&#8217;s see roughly how many calories you&#8217;re consuming each day too!<\/p>\n<p><em>(If your weight is staying steady, then these numbers should be relatively close &#8211; provided your tracking is accurate!)<\/em><\/p>\n<p><b>It&#8217;s this nerd&#8217;s humble opinion that the easiest way to track calories consumed is with an app. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">We live in the future. <\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3596576\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/back-to-the-future.gif\" alt=\"Do they track calories and TDEE automatically in the future? Maybe. \" width=\"400\" height=\"225\" \/><\/p>\n<p><strong>Use a smartphone and download one of the following to track your food intake:<\/strong><\/p>\n<ol>\n<li><b><a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">My Fitness Pal<\/a>. <span style=\"font-weight: 400;\">The gold standard of calorie counting apps. It\u2019s also the most popular, supporting the largest food database in the game. Plus, it can download recipes from the internet and provide a calorie and macronutrient estimate.<\/span><\/b><\/li>\n<li><strong><a href=\"https:\/\/www.fatsecret.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">FatSecret<\/a>.<\/strong> <span style=\"font-weight: 400;\">Basic, simple, and free, FatSecret is a great calorie tracker. It\u2019ll allow you to connect with other users, plus it\u2019s got a barcode scanner for caloric content from labels. Super nifty.<\/span><\/li>\n<li><a href=\"https:\/\/loseit.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Lose it!<\/strong><\/a> <span style=\"font-weight: 400;\">Another free calorie-counting app, focusing more on goal setting. Additionally, the Snap It\u2122 feature lets you use pictures for data input. Double nifty.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">You certainly don\u2019t have to track your food forever<\/span>. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">But a solid week\u2019s worth of data will help you get a sense of the food you are consuming, especially if you eat roughly the same food each day.<\/span><\/p>\n<p>Not sure if you&#8217;re getting your portion sizes correct? Most people don&#8217;t. Consider <a href=\"https:\/\/amzn.to\/2xHWilM\" target=\"_blank\" rel=\"noopener noreferrer\">a cheap food scale<\/a> to educate yourself on actual portion sizes!<\/p>\n<p><strong>You can also check out our guide <em><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-portion-control-how-to-lose-weight-with-portion-control\/\" target=\"_blank\" rel=\"noopener\">How to Portion Control<\/a><\/em>, which will teach you how to use your hand to estimate calories:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3606782\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/carb-serving-size.png\" alt=\"\" width=\"576\" height=\"384\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/carb-serving-size.png 720w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/carb-serving-size-300x200-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/carb-serving-size-713x475-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/carb-serving-size-600x400-1.png 600w\" sizes=\"(max-width: 576px) 100vw, 576px\" \/><\/p>\n<p><strong>The important thing is to compare your daily calories consumed to your TDEE.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">To lose weight, your calorie consumption should be less than your TDEE.<\/span><\/p>\n<p><em>(If you&#8217;re currently thinking, &#8220;But Steve according to my stats I burn way more calories than I consume, but I&#8217;m not losing weight!&#8221; <a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">I would read this<\/a>.)<\/em><\/p>\n<p><b>Some numbers to keep in mind:<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">3,500 calories equals roughly one pound of fat. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">There are seven days in a week. <\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Basic math suggests if you want to lose one pound of body fat in a week (<a href=\"https:\/\/www.nerdfitness.com\/blog\/just-how-fast-can-i-get-the-body-i-want\/\" target=\"_blank\" rel=\"noopener noreferrer\">a sustainable goal for some<\/a>), you need to create a caloric deficit of 500 calories a day. We can get there by:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Consuming 500 fewer calories<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Burning 500 more calories<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Or a combination of both<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you consistently consume fewer calories than you burn, your body will have to start pulling from your stored fat for its energy needs.<\/span><\/p>\n<p>Aka weight loss.<\/p>\n<p><span style=\"font-weight: 400;\"><strong>Let\u2019s imagine that your TDEE is 2,500.<\/strong> This means you&#8217;d want to consume around 2,000 calories a day to lose around a pound per week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As we discuss in great detail in \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">Why Can\u2019t I Lose Weight<\/a>,&#8221; sustained weight loss is largely a result of consistently managing the first half of the equation: \u201ccalories in.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Said another way: it\u2019s much more difficult to sustainably increase your Activity Level than it is to reduce the calories you consume.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>After all, what\u2019s more likely to become a lifelong habit?<\/strong> Changing your food choices, or going from being a couch potato to vigorously exercising 90 minutes per day?<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3595571\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/couch-potato.gif\" alt=\"This couch potato knows how hard it can be to raise your activity level to increase your TDEE.\" width=\"374\" height=\"266\" \/><\/p>\n<p><strong>So start by focusing on your food intake.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">What\u2019s the easiest way to eat fewer calories consistently? By <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">prioritizing REAL food<\/a>.<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">Why? <\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\">Because real foods are more likely to fill you up and satisfy your hunger while also keeping you under your calorie intake goal for the day. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that example above comparing a full dinner vs a burger vs a shake:<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3596352\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/650-calories-713x238-1.jpg\" alt=\"Our earlier example showing you 650 calories in food.\" width=\"713\" height=\"238\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/650-calories-713x238-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/650-calories-300x100-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/650-calories-768x256-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/650-calories-600x200-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<h2><a name=\"healthy_eating\"><\/a>MOVING TOWARDS A HEALTHIER WAY OF EATING<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3596320 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/berries-713x475-1.jpg\" alt=\"Berries are low in calories and full of vital nutrients, which make them a great addition to a healthy diet. \" width=\"713\" height=\"475\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/berries-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/berries-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/berries.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/berries-600x400-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>The Nerd Fitness philosophy on diet can be written in six words: <\/b><\/p>\n<p><b>&#8220;You&#8217;re smart. Eat more REAL food.&#8221;<\/b><\/p>\n<p><span style=\"font-weight: 400;\">I lay it all out in our <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner\u2019s Guide to Healthy Eating<\/a>, but again, you\u2019re smart &#8211; <span style=\"text-decoration: underline;\">you know what real food is<\/span>:<\/span><\/p>\n<blockquote>\n<p><span style=\"font-weight: 400;\">Food that grew in the ground, on a tree, ran on the land, swam in the sea, or flew through the air. <\/span><\/p>\n<\/blockquote>\n<p><span style=\"font-weight: 400;\">Meat, fish, eggs, vegetables, fruits, and nuts are all great examples of REAL food.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is what you should be eating more of. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The fine folks at <a href=\"https:\/\/www.wisegeek.com\/what-does-200-calories-look-like.htm\" target=\"_blank\" rel=\"noopener noreferrer\">WiseGEEK<\/a> made an awesome post, where they demonstrated what 200 calories of various foods look like.<\/span><\/p>\n<p><b>200 calories of broccoli gets you enough broccoli to fill up an entire plate:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3412993 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/what-200-calories-look-like-food-6.jpg\" alt=\"200 calories of broccoli is a huge plate full!\" width=\"605\" height=\"403\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/what-200-calories-look-like-food-6.jpg 605w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/what-200-calories-look-like-food-6-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/what-200-calories-look-like-food-6-600x400-1.jpg 600w\" sizes=\"(max-width: 605px) 100vw, 605px\" \/><\/p>\n<p><b>Or half a Snickers bar:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3412994 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/what-200-calories-look-like-food-56.jpg\" alt=\"200 calories is only one half of a Snickers bar.\" width=\"605\" height=\"403\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/what-200-calories-look-like-food-56.jpg 605w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/what-200-calories-look-like-food-56-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/what-200-calories-look-like-food-56-600x400-1.jpg 600w\" sizes=\"(max-width: 605px) 100vw, 605px\" \/><\/p>\n<p><em><span style=\"font-weight: 400;\">Yeah\u2026<\/span><\/em><\/p>\n<p><strong>By eating REAL food, you have a MUCH higher margin for error to stay under your calorie goal for the day. <\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">If you accidentally overeat broccoli,<\/span> you might accidentally eat an additional 20-30 calories. <\/span><\/li>\n<li><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">If you accidentally overeat candy or soda or processed foods<\/span>, you can consume an extra 500-1000+ calories without feeling satiated or full.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><strong>Putting it all together:<\/strong> If you want to consistently be in a calorie deficit, focus on REAL food.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And yes, I know a Snickers bar is way more delicious than broccoli \u2013 it was designed in a lab by scientists to be AMAZING!<\/span><\/p>\n<p>I\u2019m not gonna tell you to never eat a Snickers ever again either.<\/p>\n<p><span style=\"font-weight: 400;\"><strong>Instead, start being proactive about your food choices.<\/strong> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to eat a Snickers, plan for it by intentionally eating fewer calories earlier or later in the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And if the scale isn\u2019t budging \u00a0\u2013 <a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"text-decoration: underline;\">you\u2019re still eating too much<\/span><\/a>!<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3596597\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/kramer.gif\" alt=\"If only Kramer had known his TDEE, he wouldn&#039;t be shocked to learn he eats too much.\" width=\"291\" height=\"275\" \/><\/p>\n<p><em><span style=\"font-weight: 400;\">Want help with any of this?<\/span><\/em><\/p>\n<p><b>Many of our coaching clients found weight loss previously unattainable until <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">one of our trained professionals<\/a> objectively reviewed their life and provided actionable feedback.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Now, some of them have <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-emily-started-picking-up-barbells-learned-to-meal-plan-and-lost-65-pounds\/\" target=\"_blank\" rel=\"noopener noreferrer\">lost between 50-100+ pounds<\/a>!<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tLearn how Nerd Fitness Coaching changes lives!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><a name=\"best_diet\"><\/a>WHAT\u2019S THE BEST DIET FOR WEIGHT LOSS?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3596337 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGOS-fruit-713x480-1.jpg\" alt=\"These LEGOs are searching for the perfect diet in this piece of fruit. I think they&#039;re doing it wrong.\" width=\"713\" height=\"480\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGOS-fruit-713x480-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGOS-fruit-300x202-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGOS-fruit-768x517-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGOS-fruit-600x404-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGOS-fruit.jpg 800w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>Should you do the <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-mediterranean-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Mediterranean Diet<\/a>? <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-keto-diet-or-ketogenic-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Keto<\/a>? <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-eat-a-plant-based-diet-a-scientific-look-at-going-vegan-safely\/\" target=\"_blank\" rel=\"noopener noreferrer\">Vegan<\/a>? <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-paleo-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Paleo<\/a>?<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Maybe!<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>They all follow the same premise:<\/strong> they reduce or eliminate certain foods or macronutrients, making it easier to eat in a calorie deficit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While all sensible diets will <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-much-protein-do-i-need-to-eat-every-day-protein-101-guide\/\" target=\"_blank\" rel=\"noopener\">prioritize protein<\/a>, some might limit carbs while others might limit fats. These differences come down to what works best for the individual.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So yes, any diet can help you lose weight in the short term &#8211; just remember that you need to stick with the changes permanently to make the results stick permanently!<\/span><\/p>\n<p><span style=\"text-decoration: underline;\">After all, temporary changes create temporary results<\/span>.<\/p>\n<p><span style=\"font-weight: 400;\">I personally follow a <a href=\"https:\/\/www.nerdfitness.com\/blog\/paleo-keto-slow-carb-vegan-how-to-determine-the-perfect-diet-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">mental model diet<\/a>, that focuses on real food most of the time, and occasionally includes some junk food. I plan my week of eating ahead of time:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><b>#1) <span style=\"font-weight: 400;\"><strong>Limit your intake of processed food<\/strong> &#8211; it\u2019s designed to be overconsumed.<\/span><\/b><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">Do you really think you\u2019d be able to eat half of a snickers bar to limit yourself to 200 calories? Of course not. This argument is essentially the rationale for <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-paleo-diet\/\" target=\"_blank\" rel=\"noopener\">following a paleo diet<\/a>.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3595572\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/flintstones.gif\" alt=\"These ribs would be part of the Paleo Diet. But did they calculate their TDEE first?\" width=\"388\" height=\"291\" \/><\/p>\n<p style=\"padding-left: 30px;\"><b>#2) Eat veggies.<\/b><span style=\"font-weight: 400;\"> Vegetables are nutrient-dense and light on calories. Because of all the fiber, they are also tough to overeat. <\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">Imagine eating a plateful of broccoli. <\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">Are you going for seconds? Probably not. So eat your veggies to help keep you full.<\/span><\/p>\n<p><em>Hate vegetables?<\/em><\/p>\n<p>I once was like you. Read &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/vegetable-haters-how-to-start-eating-vegetables\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to make vegetables taste good<\/a>.&#8221;<\/p>\n<p style=\"padding-left: 30px;\"><b>#3) Be wary of liquid calories<\/b><span style=\"font-weight: 400;\">. Cut back on soda, <a href=\"https:\/\/www.nerdfitness.com\/blog\/is-drinking-fruit-juice-healthy-is-fruit-juice-really-as-bad-as-soda\/\" target=\"_blank\" rel=\"noopener noreferrer\">juices<\/a>, smoothies, and any beverage with calories. <\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">Even most coffee orders (with sugar, cream, etc.) will have a ton of hidden calories.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3379891\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/sugar.gif\" alt=\"This is how you make an acai bowl... kind of.\" width=\"294\" height=\"212\" \/><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">All these drinks are sugar bombs since there is no fiber to balance out all the carbs you are consuming. Stick to water and unsweetened tea or coffee. <a href=\"https:\/\/www.nerdfitness.com\/blog\/is-diet-coke-bad-for-you-what-about-artificial-sweeteners\/\" target=\"_blank\" rel=\"noopener noreferrer\">Here are our thoughts on diet soda<\/a>.<\/span><\/p>\n<p style=\"padding-left: 30px;\"><b>#4) Prioritize protein.<\/b><span style=\"font-weight: 400;\"> Your body needs to use protein to heal and rebuild muscle after exercise.<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">Outside of repairing your body, protein will also work to keep you full and satiated: 400 calories of chicken will leave you wayyy more full than 400 calories worth of Gatorade.<a class=\"fn-ref-mark\" href=\"#footnote-9\" id=\"refmark-9\"><sup>[9]<\/sup><\/a> <\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">If you prioritize protein on your plate, you\u2019ll be doing a lot of the heavy lifting on proper nutrition. <\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">As we lay out in our epic \u201c<em><a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">How Much Protein Should I Eat<\/a>?<\/em>\u201d guide, some great sources of protein include chicken, eggs, beef, pork, fish, nuts, legumes, quinoa, and most dairy products.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These four points will help you on your journey to create a caloric deficit.<\/span><\/p>\n<p><b>Disclaimer: this is all easier said than done. <\/b><span style=\"font-weight: 400;\">After all, 70% of the country is overweight. Don\u2019t worry though, because most of them don\u2019t read Nerd Fitness. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">You do. This is like a strategy guide for life.<\/span><\/p>\n<p><b>We\u2019ve helped thousands of people like you here at NF, and we really focus on nutrition.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">As we said, it\u2019s 90% of the battle!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s why we created our own free, fun 10-level nutritional system. Each level gets a bit more challenging, but you can progress at your own speed to make your changes stick.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can download our <strong><span style=\"text-decoration: underline;\"><em>10-Level Nutrition Guide<\/em><\/span><\/strong> when you sign up in the box right here:<\/span><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta nf-diet  shortcode-form-14 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><\/p>\n<div class=\"title-first\">Download our free weight loss guide<\/div>\n<div class=\"title-second\">THE NERD FITNESS DIET: 10 Levels to Change Your Life<\/div>\n<p><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Follow our 10-level nutrition system at your own pace<\/li>\n<li>What you need to know about weight loss and healthy eating<\/li>\n<li>3 Simple rules we follow every day to stay on target<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3515010\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"116.202.106.128\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-01-26 17:03:11\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get It Now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><a name=\"get_started_with_tdee\"><\/a>HERE\u2019S WHAT TO DO TO LOSE WEIGHT WITH YOUR TDEE<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3596338 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/running-713x474-1.jpg\" alt=\"Now you are ready to use your TDEE to achieve your fitness goals!\" width=\"713\" height=\"474\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/running-713x474-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/running-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/running.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/running-600x399-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Let\u2019s recap this whole guide for you, with some actionable steps:<\/b><\/p>\n<p style=\"padding-left: 40px;\"><b>#1)Determine your BMR and TDEE. <span style=\"font-weight: 400;\">This will be critical for computing your caloric deficit. \u00a0They\u2019re good numbers to keep in mind during the whole experiment. <a href=\"#calculator\">Calculate your TDEE here<\/a>.<\/span><\/b><\/p>\n<p style=\"padding-left: 40px;\"><strong>#2) Track everything, as is, for one week.<\/strong> <span style=\"font-weight: 400;\">Log everything you eat. No judgment. If you eat five slices of pizza in a night, count every slice. <\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">This step alone has helped many <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-jennifer-the-photographer-discovered-a-love-of-strength-training-lost-20-pounds-and-leveled-up-her-life\/\" target=\"_blank\" rel=\"noopener noreferrer\">Rebels turn their lives around<\/a>. Consider a food tracking app or online tracker to educate yourself! <\/span><\/p>\n<p style=\"padding-left: 40px;\"><strong>#3) Compare numbers.<\/strong> <span style=\"font-weight: 400;\">Where is your current caloric intake at? How does this compare against your TDEE? If your intake is higher than your TDEE, you&#8217;re likely gaining body fat. We want to flip the equation. <\/span><\/p>\n<p style=\"padding-left: 40px;\"><strong>#4) Create a consistent caloric deficit.<\/strong> <span style=\"font-weight: 400;\">The easiest and most sustainable way to do this is to eat REAL food. Mixing in <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/25-ways-to-exercise-without-realizing-it\/\" target=\"_blank\" rel=\"noopener noreferrer\">fun cardio<\/a> can help too.\u00a0<\/span><\/p>\n<p style=\"padding-left: 40px;\"><strong>#5) <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-track-progress\/\" target=\"_blank\" rel=\"noopener noreferrer\">Track progress<\/a>.<\/strong> <span style=\"font-weight: 400;\">\u00a0Continue to track your calorie intake, to ensure you consistently expend more calories than you consume.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can do this. I know you can because many of our readers have done it themselves.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3596599\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/you-got-this.gif\" alt=\"Both BIll and I know you will use your TDEE to reach your fitness goals!\" width=\"320\" height=\"320\" \/><\/p>\n<p><b>Want help taking your next step after calculating your TDEE? I have MULTIPLE options for you. Pick the path below that best aligns with your goals and timeline:<\/b><\/p>\n<p><b>1) If you want step-by-step guidance<\/b><span style=\"font-weight: 400;\"> on how to lose weight, eat better, and get stronger, check out our killer <\/span><strong><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Coaching Program<\/a><\/strong><span style=\"font-weight: 400;\">:<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tOur Coaching Program changes lives. Learn how!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><b>2) If you want an exact blueprint for how to eat better and get in shape, check out NF Journey. <\/b>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p>Try your free trial right here:<\/p>\n<p style=\"text-align: center;\">\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/534d8131\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GenericAd_Desktop_v3_A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GeneralAd_Mobile_v3_A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><b>3) Enlist in the Rebellion!<\/b><span style=\"font-weight: 400;\"> We need good people like you in our community, the Nerd Fitness Rebellion.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sign up in the box below when you download our free weight loss guide!<\/span><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta nf-diet  shortcode-form-14 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><\/p>\n<div class=\"title-first\">Download our free weight loss guide<\/div>\n<div class=\"title-second\">THE NERD FITNESS DIET: 10 Levels to Change Your Life<\/div>\n<p><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Follow our 10-level nutrition system at your own pace<\/li>\n<li>What you need to know about weight loss and healthy eating<\/li>\n<li>3 Simple rules we follow every day to stay on target<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3515010\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"116.202.106.128\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-01-26 17:03:11\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get It Now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><span style=\"font-weight: 400;\">You can do this, and we got your back!<\/span><\/p>\n<p><b>-Steve<\/b><\/p>\n<p><b>PS:<\/b> <span style=\"font-weight: 400;\">Seriously, how great is <\/span><i><span style=\"font-weight: 400;\">The Shawshank Redemption<\/span><\/i><span style=\"font-weight: 400;\">? I could quote that movie all day long. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">But if you don\u2019t agree\u2026<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3515043\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/Shank2.gif\" alt=\"\" width=\"501\" height=\"281\" \/><\/p>\n<p><span style=\"font-weight: 400;\">###<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All photo citations can be found right here.<a class=\"fn-ref-mark\" href=\"#footnote-8\" id=\"refmark-8\"><sup>[8]<\/sup><\/a><\/span><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/2305711\" target=\"_blank\" rel=\"noopener noreferrer\">Studies<\/a> have shown the Mifflin-St Jeor Equation to be <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15883556\" target=\"_blank\" rel=\"noopener noreferrer\">very accurate<\/a> in determining BMR and TDEE<a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-2\" class=\"fn-text\">Remember the word &#8220;estimate.&#8221; We&#8217;ll touch on this again soon.<a href=\"#refmark-2\"><\/a><\/li>\n<li id=\"footnote-3\" class=\"fn-text\">You can check out one such study <a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0097927\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>\u00a0and another <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/1454084\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-3\"><\/a><\/li>\n<li id=\"footnote-4\" class=\"fn-text\">Read, &#8220;Normal weight men and women overestimate exercise energy expenditure.&#8221; Source, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21178922\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a>.<a href=\"#refmark-4\"><\/a><\/li>\n<li id=\"footnote-5\" class=\"fn-text\">You can read this full study in the <a href=\"https:\/\/www.mdpi.com\/2075-4426\/7\/2\/3\/htm\" target=\"_blank\" rel=\"noopener noreferrer\">Journal of Personalized Medicine<\/a>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28538708\/\" target=\"_blank\" rel=\"noopener\">This study<\/a> also calls into question the accuracy of fitness trackers.<a href=\"#refmark-5\"><\/a><\/li>\n<li id=\"footnote-6\" class=\"fn-text\">Read, &#8220;Energy intake and energy expenditure: a controlled study comparing dietitians and non-dietitians.&#8221; Source, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12396160\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a>.<a href=\"#refmark-6\"><\/a><\/li>\n<li id=\"footnote-9\" class=\"fn-text\">You can read a study on the satiating power of protein <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23107521\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-9\"><\/a><\/li>\n<li id=\"footnote-8\" class=\"fn-text\">Photo source: <a href=\"https:\/\/www.flickr.com\/photos\/57763385@N03\/17501557808\" target=\"_blank\" rel=\"noopener noreferrer\">Retirement<\/a>, The <a href=\"https:\/\/www.flickr.com\/photos\/gasi\/39547001912\" target=\"_blank\" rel=\"noopener noreferrer\">Proposal<\/a>, <a href=\"https:\/\/pixabay.com\/en\/basal-metabolic-rate-fitness-1079177\/\" target=\"_blank\" rel=\"noopener noreferrer\">Basal Metabolic Rate<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/85567416@N03\/40404439702\" target=\"_blank\" rel=\"noopener noreferrer\">LEGO Tennis<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/160894701@N05\/43479689250\/in\/photolist-29f9LNE-31e7w4-7WqwEE-AXUaj-9MuvV7-3PTUKF-3PY3FQ-3PY4Lh-as5Uyp-2bLqr6E-MChX-4kn6AM-Ms1LYz-rnNYQH-oQbPvo-5mjduX-2cs7jr1-saFgaM-9FswtT-DazNem-DEbAk3-bCD7zJ-scsbpE-9Fvypy-naRPhT-26YiEW7-DWSSL1-VDHY2y-29mcKVj-cEbMpW-582oYR-mPdRM2-cN6L3U-f3mPMT-bjzmt3-bk3sHW-9FmC45-7zC4ws-LcxFZE-cgxibJ-mQY34J-KDeK8b-GNHQU7-BMftxG-upyfb7-GgPP8D-GMU5or-GGxdB2-KT2tTX-C3rE6f\" target=\"_blank\" rel=\"noopener noreferrer\">TGIF<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/98327290@N02\/42691214231\" target=\"_blank\" rel=\"noopener noreferrer\">Batman<\/a>, <a href=\"https:\/\/pixabay.com\/en\/background-berries-berry-2277\/\" target=\"_blank\" rel=\"noopener noreferrer\">Berries<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/koisny\/5450075631\/in\/photolist-9iB4Be-3sbATL-ovQ9kt-aqkV4H-aUJXtM-we7Xhh-pRuMhK-oybNoe-Cmz5xB-gLVLt4-pZGA15-73bnNW-Zx4kz9-6erKoG-qjrLrK-e4B8zx-N93993-24Nm1Sw-YYGiHs-Q8TYaL-cURkSC-71jDRL-ZBkg7v-P1ixx6-Zx4kc5-2aPn6RV-XHsDFY-22k7ypy-G3Y7ip-21iLSSx-2131Jtg-29FKfyd-28EHd1C-29bFKFL-YfB45D-XYTB6o-QCJjvG-GeYYf4-2cdezc2-XUvkyF-Xeboo2-qyn5Na-CJNj3D-21Wj2JH-CJNh2e-EwW7U7-71jDPb-29L339z-21Ywsdc-2bnNXjv\" target=\"_blank\" rel=\"noopener noreferrer\">Plant Clone<\/a>, <a href=\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/f\/f4\/151217-F-SN926-224_%2823611702240%29.jpg\" data-fslightbox=\"gallery1\">Running<\/a><a href=\"#refmark-8\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\">How Many Calories Should I Eat Every Day? A TDEE Calculator for Total Daily Energy Expenditure<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cSteve, how many calories should I eat every day? I have goals!\u201d Great question. Knowledge is power. So today, we are going to make you more powerful by calculating your Total Daily Energy Expenditure (TDEE). Of course, \u201cknowing is half the battle.\u201d The other half is using your newfound knowledge to achieve your goals! Fortunately [\u2026]<br \/>\nThe post How Many Calories Should I Eat Every Day? A TDEE Calculator for Total Daily Energy Expenditure first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":10606,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/10604"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=10604"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/10604\/revisions"}],"predecessor-version":[{"id":10688,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/10604\/revisions\/10688"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/10606"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=10604"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=10604"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=10604"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}