Total Daily Energy Expenditure: Pt 2

Daily Caloric Intake for Gaining or Losing Weight

In our previous article we went over what a Total Daily Energy Expenditure calculator is, and an example of maintaining the same weight, and the basics behind the use of it. In this article we will be going over how though calories are calories in regards to sheer weight goals, it is better for you and a better goal to have a balanced diet and active lifestyle.


It is important to get a good amount of carbohydrates to have sustained energy and to be able to have the ability to work out when you want, unsaturated(mono/poly) fats because your body needs some fat to be able to function properly especially for those looking to gain weight. If you are working out, especially lifting weights, you will want to make sure you are also getting enough protein in your diet. And of course, either eating a multivitamin or eating fruits and veggies that are rich in vitamins.


You will also need to get some carbs that have fiber, and sugar in moderation, though it isn’t something you need by any means. For someone who is looking to lose weight, it will also depend on how much they want to lose per week/month. A deficit of 500 calories per day comes out to roughly a pound a week lost. For example, if you are a 40-year-old male that is 5 feet 9 inches tall, and weigh 240 pounds, you will need to eat 2,387 calories per day to maintain your weight. If you want to lose a pound a week you will need to eat 1,887 calories a day. It can be hard to know how many calories you are eating without a calorie calculator, which is one of the best tools to pair with a TDEE calculator.

Anything that can track your daily macros will help you make sure you are reaching your goals. These numbers reflect someone with a sedentary office job, but they will change as you work out more. Without using a calorie counter app, a TDEE calculator, and tracking your exercises, it can seem extremely arbitrary trying to lose weight and knowing how much you need to eat less per day. That same person however, if they have gotten their weight down to 170 pounds, and working out 3-5 times a week, and is looking to gain 1 pound a week, will need to eat 3,091 calories per day, or 2,591 to maintain your weight.


Regardless of if you are cutting (losing weight) or bulking (gaining weight) you will need to make sure you get enough protein. The TDEE calculator can actually help you with the numbers. You need to hit those numbers because otherwise your body will break down your muscle to get it’s needed protein. If you are on a low carb diet of 155g of carbs a day, then you will need almost 309g of protein a day. But if you are on a high carb diet, you will need to get far fewer to hit your goal weights.

If you are looking for help with getting start on a new nutrition plan or learning more about the calories you should be consuming, contact our trainers at Str8 Training.

Posted in Nutrition.