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TDEE Formula for Weight Lifting:
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Total Daily Energy Expenditure (TDEE) for weight lifting represents the total number of calories you burn in a day when regularly engaging in weight training activities. It accounts for your basal metabolic rate plus the calories burned during weight lifting sessions.
The calculator uses the TDEE formula for weight lifting:
Where:
Explanation: The 1.55 multiplier is used for individuals who engage in moderate exercise 3-5 days per week, which typically includes weight lifting routines.
Details: Knowing your TDEE is essential for designing effective nutrition plans for muscle building, fat loss, or weight maintenance. It helps determine appropriate calorie intake based on your weight lifting activity level.
Tips: Enter your Basal Metabolic Rate (BMR) in kcal/day. You can calculate your BMR using various formulas (Harris-Benedict, Mifflin-St Jeor, etc.) before using this calculator.
Q1: Why use 1.55 as the activity multiplier?
A: 1.55 represents the moderate activity level factor for individuals who exercise 3-5 days per week, which is typical for most weight lifting routines.
Q2: How accurate is this calculation?
A: While it provides a good estimate, individual variations in metabolism, workout intensity, and non-exercise activity can affect actual TDEE.
Q3: Should I adjust my TDEE as I progress?
A: Yes, as you gain muscle mass or change your workout intensity, your TDEE will change and should be recalculated periodically.
Q4: How does weight lifting affect TDEE compared to cardio?
A: Weight lifting increases TDEE both during the workout and afterward through increased muscle mass and EPOC (Excess Post-Exercise Oxygen Consumption).
Q5: Can I use this for cutting or bulking phases?
A: Yes, this TDEE calculation serves as a baseline. For cutting, consume fewer calories; for bulking, consume more calories than your TDEE.