TDEE (or maintenance level) is the level that your deposit calories are exactly equal to your withdrawal calories.
If you consume same calories as your TDEE (for example 2500), you will maintain the same weight.
In short, to lose your weight, first you need to know your TDEE (maintenance level) and then make sure that you consume less calories than your TDEE.
The Quick Method (based on bodyweight) – This one is also easy, but less accurate, too. According to exercise physiologists William McArdle and Frank Katch, below is a table of average TDEE of people in United States. The formula will use basal metabolic rate (BMR) and activity factor to calculate the TDEE (maintenance level calories).
This method is more accurate than the two methods above, but not as accurate as Katch Mcardle Formula.
The formula will use lean body mass (LBM), basal metabolic rate (BMR) and activity factor to calculate the TDEE (maintenance level calories).
First, you need to know your TDEE (or maintenance level calories) by using Harris-Benedict Formula or Katch Mcardle Formula. If you want to lose fat (weight), ensure that your total daily calories from the meal are less than your TDEE. If you want to maintain the same weight, ensure that your total daily calories from the meal are equal to your TDEE. If you want to gain weight, ensure that your total daily calories from the meal are more than your TDEE. The most efficient approach to healthy weight loss is to increase your activity a lot and decrease calories a little. The general guideline is to reduce calories by 500 to 1000 less than your calorie maintenance level.

A lady with a 2000 calorie maintenance level, then a 500 calorie deficit will put her at 1500 calories per day. A man with a 2800 calorie maintenance level, then a 500 calorie deficit will put him at 2300 calories per day. By the same calculation, then a 750 calorie deficit would result in a loss of one and a half pounds per week while a 1000 calorie deficit would result in a loss of two pounds per week.
A lady with a 2000 calorie maintenance level, 20% will be a 400 calorie deficit, which will put her at 1600 calories per day.
A man with a 2800 calorie maintenance level, 20% will be a 560 calorie deficit, which will put him at 2240 calorie per day. The reason behind using the percentage is better because using number like 500, 750 or 1000 calories as deficit might put you into a danger zone.
From the above example, a 500 calorie deficit of 2000 calorie maintenance level for the lady is 25%.
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Not everyone likes ginger in their food and cannot stand its aroma, but unlike any other spice, ginger has the potential to change your perception of its aroma and make you use it in a lot of cooked dishes.
People who don’t eat properly and often, have problems with producing stomach acid, thus comes harder food digestion. After lifting heavy burdens it is natural for the muscles to lose strength and requires time to recuperate. Not all pregnant women have the morning sickness symptoms, but for those that do, ginger root will act as a calming agent. Proper blood flow means high levels of energy and less feeling of fatigue and sluggishness. Even if Alzheimer doesn’t run in the family, using ginger root in your diet will prevent its appearance. But, before you can know how much calories you should eat to lose weight, you need to know your maintenance level calories. This means that a 500 calorie deficit would result in a loss of one pound of body fat per week. By the way, the better and preferred approach is to decrease your calories about 15 – 20% of your calorie maintenance level. While a 500 calorie deficit of 2800 calorie maintenance level for the man is 17.86% is a proper one. On a hot day or a cold day, ginger roots are able to keep the blood flowing though the vanes. We will discuss those 4 methods on how to calculate your TDEE (or maintenance level calories).