Have you ever read, or heard someone mention TDEE? I see it written a lot and I think nothing of if, but yesterday Iw as asked what it actually means, it was then I remembered not everyone sits and reads books all day like I do.

The fitness word if full of acronyms, but I shall keep the use of them to a minimum in this post.

Here is the basics of TDEE or Total Daily Energy Expenditure.

If you’re TDEE is higher than your calories intake you will lose weight, that’s fact.

If your TDEE is lower than your calories you will gain weight, I’m sorry that’s how it is.

You can increase your TDEE by adding in exercise. This can be in the form of endurance cardio, lifting weights or sprinting/explosive HIIT training. Each one of these will lead to an increased TDEE, however some will have a better response than other.

If you jump on a treadmill for an hour or hit the road, you might burn lets say 700 calories in one go. That’s pretty much it, you will not have much *EPOC (I know, another acronym.See below for the details.), were as if you lift weights you may burn 500calories in the session burn a additional 500 due to the bodies need to repair/replenish itself. The same goes for sprinting, this is why those are the more optimal ways of improving body composition.

Another noteworthy point is that building new lean muscle tissue will increase potentially your BMR by 6-10extra calories per hour, yep that means you can eat more food like emoticon. Everyones a winner.
Sorry I’ve got lost in thought.

In short the higher your TDEE the more food you will be able to eat to maintain your current weight. If you’re in a deficit you will lose weight, if you’re in a surplus you will gain weight.
Now take that knowledge and achieve your goals.


*EPOC – Excess post-exercise oxygen consumption. This is the oxygen debt you create through exercise that is then responsible for rebalancing your body. This processes will restore the body to a resting state and adapt it to the exercise just performed. This includes: hormone balancing, replenishment of fuel stores, cellular repair, innervation and anabolism to name a few. Therefore dependant on the type of exercise you perform the greater effect on EPOC/metabolism it will have.


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