What Is A Calorie? Unlocking The Secret For Weight Loss - Part 2/2
- Zatipz Zatipz
- Jan 31
- 4 min read
Updated: Feb 2
Understanding calories is key to managing your weight effectively. In this guide, we’ll break down the process of calculating your Total Daily Energy Expenditure (T.D.E.E.) and show you how to use that number to create a sustainable calorie deficit for weight loss.
How to Calculate Your T.D.E.E.
Your T.D.E.E. is the number of calories your body burns in a day, including basic functions, digestion, and physical activity. The formula looks like this:
T.D.E.E. = (BMR × Activity Factor) + T.E.F.
To determine your T.D.E.E., follow these steps:
Step 1: Calculate Your BMR
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain essential functions. Here’s a simplified way to estimate it:
If using pounds: BMR = Body Weight (in lbs) × 10
If using kilograms: BMR = Body Weight (in kg) × 22
For example, let’s consider Emma, who weighs 180 lbs:
BMR = 180 × 10 = 1,800 calories/day
This means Emma needs 1,800 calories per day just to maintain basic body functions.
Step 2: Determine Your Activity Level
Your daily activity level plays a significant role in your T.D.E.E. Here’s how to adjust for it:
Sedentary (little or no exercise) = BMR × 1.2
Lightly Active (light exercise/sports 1-3 days/week) = BMR × 1.375
Moderately Active (moderate exercise/sports 3-5 days/week) = BMR × 1.55
Very Active (hard exercise/sports 6-7 days a week) = BMR × 1.725
Super Active (very intense exercise/physical job) = BMR × 1.9
Since Emma leads a sedentary lifestyle, her calculation is:
1,800 × 1.2 = 2,160 calories/day
Step 3: Calculate Your T.E.F.
The Thermic Effect of Food (T.E.F.) is the energy used to digest and process food. It accounts for about 10% of daily caloric intake, which can be estimated as:
T.E.F. = BMR × Activity Factor × 0.1
For Emma:
1,800 × 1.2 × 0.1 = 216 calories
Step 4: Find Your T.D.E.E.
Now, let’s put it all together:
T.D.E.E = (BMR × Activity Factor) + T.E.F.
T.D.E.E = (1,800 × 1.2) + 216
T.D.E.E = 2,376 calories/day
Emma’s T.D.E.E. is 2,376 calories/day, meaning that’s how many calories she needs to maintain her current weight.
How to Lose Weight with a Calorie Deficit
Now that you know your T.D.E.E., let’s create a calorie deficit for weight loss.
How Much of a Deficit Do You Need?
A deficit of 300 to 500 calories per day is a safe and sustainable approach, leading to a weight loss of about 1 to 2 pounds per week. If Emma’s T.D.E.E. is 2,376 calories, she would aim for a daily intake of about 1,900 to 2,100 calories.
How to Create a Calorie Deficit
Reduce calorie intake: Swap high-calorie foods for nutrient-dense options (e.g., choose fruit over candy, whole grains over refined carbs).
Increase physical activity: Add workouts, daily walks, or more movement into your routine.
Find balance: Avoid extreme calorie-cutting, which can lead to burnout and muscle loss.
How to Achieve a Calorie Deficit Safely
To make your weight loss journey sustainable, focus on smart, manageable changes rather than drastic restrictions.
Practical Tips for a Healthy Calorie Deficit:
Choose nutrient-dense foods: Swap chips for air-popped popcorn, sugary drinks for sparkling water, and refined carbs for whole grains.
Track your intake: Use food-tracking apps or a food diary to stay aware of your calorie intake.
Stay active: Choose activities you enjoy, like dancing, biking, or walking, to keep moving consistently.
Be patient and consistent: Small, steady changes are more effective for long-term success.
Common Myths About Calories and Weight Loss
Myth #1: “A calorie is just a calorie.”
While calories measure energy, not all calories are equal. 100 calories of potato chips will not have the same effect on your body as 100 calories of vegetables. Nutrient-dense foods keep you full longer and support overall health.
Myth #2: “You can eat anything as long as you’re in a deficit.”
While it’s technically true that weight loss happens in a deficit, eating only processed foods can lead to nutrient deficiencies, low energy, and muscle loss. Prioritize whole foods for better health and satiety.
Myth #3: “Carbs make you gain weight.”
Carbs don’t inherently cause weight gain—excess calories do. Whole, unprocessed carbs like fruits, vegetables, and whole grains can be part of a balanced weight loss diet.
Understanding Macronutrients
Calories come from macronutrients—proteins, carbohydrates, fats, and alcohol. Here’s how they contribute to your diet:
Fats = 9 calories per gram (found in avocados, nuts, olive oil – essential for hormone production and brain function)
Carbohydrates = 4 calories per gram (primary energy source – whole grains, fruits, vegetables)
Proteins = 4 calories per gram (muscle repair, satiety – lean meats, eggs, fish, legumes)
Alcohol = 7 calories per gram (provides energy but no nutritional benefits)
Balancing these macros can optimize energy levels, muscle maintenance, and overall well-being.
Final Thoughts
Calories are more than just numbers—they represent the fuel your body uses daily. By calculating your T.D.E.E. and creating a balanced calorie deficit, you can achieve weight loss in a sustainable and healthy way.
Want a personalized plan? Take this 60-second quiz to discover your ideal diet solution! It’s quick, free, and tailored to your needs.
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