Hi everyone! I have been trying to lose weight for a few weeks now, but so far without much success. I have tried counting calories, reducing portions, but the weight is coming off very slowly. I heard that you need to calculate your daily calorie intake or TDEE to understand how many calories you need to consume to lose weight. I found several calculators on the Internet, but they all give different results. Does anyone know the best way to calculate TDEE and what should be taken into account when doing this? I would appreciate any advice, as I want to get in shape for the summer. Also, should I additionally take into account my activity during the day, if, for example, I exercise three times a week? Thanks!

Hi, calculate tdee is very helpful. This calculator calculates your total daily energy expenditure (TDEE), taking into account your age, weight, height and activity level. It will also tell you how much protein, fat and carbohydrates you need depending on your goals - whether you want to lose weight or gain weight. TDEE helps you understand how many calories your body burns during the day. This is important because knowing your TDEE will help you create a calorie deficit, which is necessary for losing weight. Just subtract 15-20% from your TDEE, and that will be your target calorie intake. This way, you can lose weight gradually and without harming your health. An important point is to remember to take into account your activity during the day and the thermic effect of food (TEF), which also affects calorie expenditure.

I had a similar situation. At first, I did not understand how to correctly calculate my calories, and I just randomly reduced my food. There was no result. As soon as I started using the TDEE calculator, everything became much easier. The thermic effect of food (TEF) can really affect your TDEE.