Hey - Dawson here.

Welcome back,

When it comes to weight loss or weight gain, many people believe they should drastically cut calories or eat whatever they can find. If you're trying to lose weight, you might think that eating close to no calories is the fastest way to drop pounds. On the other hand, if you're looking to gain weight, you might be tempted to eat a ton of junk food to pack on the pounds. But in reality, neither of these approaches will help you reach your goals in a healthy or sustainable way.

In this post, I'm going to share the simple tool I use in my daily life that has helped me stay on track and hit my weight goals—whether it’s losing, gaining, or maintaining. It's time to approach weight management smarter, not harder!

Explained
What Exactly is TDEE?

Your TDEE is the total number of calories your body uses each day to perform all of its functions—breathing, digesting food, maintaining body temperature, and even exercising. Think of it as the baseline number of calories you need to keep your body running at its current weight. This number varies from person to person based on a few factors:

• Age

• Weight

• Height

• Gender

• Activity level (from sedentary to highly active)

Why TDEE is Important for Your Goals

No matter if your goal is to lose weight, gain muscle, or stay at your current weight, your TDEE is the foundation. If you eat exactly what your TDEE suggests, you’ll maintain your weight. Eat less, and you'll start to lose weight. Eat more, and you’ll gain weight. But the magic happens when you use this number strategically!

How to Use the TDEE Calculator

Calculate Your TDEE
You can use an online TDEE calculator, which will ask for your age, gender, weight, height, and activity level. Once you input this data, the calculator will give you your TDEE—essentially, the number of calories you need to maintain your current weight.

• Set Your Goal

  • To Lose Weight: Eat fewer calories than your TDEE, but don’t go too extreme! Aim for a moderate calorie deficit, usually 200–400 calories less than your TDEE, to lose weight at a healthy pace. It is important to focus on high-protein foods during a calorie deficit to ensure your muscles are properly fueled and to keep you full throughout the day.

  • To Gain Weight: Eat more than your TDEE, but don’t just pack on junk food. Aim for 200–400 calories over your TDEE, focusing on nutrient-rich, high-protein foods to build muscle, not fat.

  • To Maintain Weight: Simply aim to eat as many calories as your TDEE suggests. It is still important when eating at maintenance calories to focus on your protein consumption for a healthier, stronger body.

• Track Your Progress
  While the TDEE calculator provides a strong starting point, it’s important to track how your body responds. Weigh yourself regularly to start and adjust your calorie intake accordingly. If you’re losing weight too fast or not gaining as planned, make small adjustments to keep on track

A Simple Tool, Big Results

By using the TDEE calculator, you’re no longer guessing how much you should be eating. It’s a simple yet powerful tool that gives you control over your body and your progress. No more crash diets or overstuffing yourself with random foods. With the right knowledge, you can hit your goals in a way that’s healthy and sustainable.

So, whether you’re trying to shed a few pounds, gain muscle, or just stay consistent, the TDEE calculator is a tool you can use to help you. Try it out, stay patient, and watch your hard work pay off!

That is it for today’s post. Thanks for reading and I hope you were able to gain beneficial knowledge and insight.

To your health and success,

Dawson