How To Maintain Your TDEE As Per Your Caloric Intake?

It is important to know how to maintain your TDEE as per your caloric intake and how to calculate TDEE for weight loss. Typically, the majority of us associate calories with how fatty food is. Calories, as used in nutrition, refer to a food’s energy content. We will put on weight if we consume more energy than we require on a regular basis.

We will gradually lose muscle mass and weight if we consume insufficient energy. The kind and quantity of food we eat affect how many calories we take in. The amount of calories in a food is frequently a determining factor in whether or not a person would consume it when on a diet to lose weight.

Nowadays, an online TDEE calculator by is in use by the public to maintain a good energy expenditure rate with diet. With the assistance of this macro calculator for weight loss, you can not only calculate TDEE but manage your health accordingly.

Due to the fact that the body consumes energy in various ways throughout the day, when and how we eat can also have an impact. Our level of activity, our body’s energy-use efficiency, and our age all affect how much energy our bodies consume.

Let’s move on and discuss the caloric need of a layman on a daily basis!

Definition of Calorie:

A calorie is defined as the quantity of energy required to change the temperature of 1 gram (g) of water by 1 degree Celsius. Now you could determine the exact caloric need for your body to grow healthier by using the best TDEE calculator to maintain your TDEE as per your intake of calories. 

In essence, calories fuel every single one of your body’s vital processes! Calories can promote general health in addition to providing your body with sustenance. Your body can perform at its best when you consume a variety of nutritious meals, which provide a range of nutrients in each calorie.

Yogurt, for instance, includes probiotics and calcium, both of which are minerals that are good for gut and bone health.

Calories on an Average:

Your age, sex, height, current weight, level of exercise, and metabolic health are just a few of the many variables that affect how many calories you should consume each day. You can keep analyzing your caloric ratio by using the free TDEE calculator by 

It’s crucial to generate a calorie deficit while trying to lose weight by either ingesting fewer calories than usual or exercising more. Some people decide to mix the two by eating a bit less and exercising more. Even if you’re attempting to lose weight, it’s still crucial to make sure you’re getting adequate calories to supply your body with the nutrition it needs.

Sustainability is the most crucial component of any weight-loss approach. This is why many professionals advise making modest calorie reductions to encourage long-term weight loss.

Following advice from the 2020–2025 Dietary Guidelines for Americans (USDA), here is a deeper look at how many calories you should consume:

Women’s calorie requirements

Women’s calorie requirements might vary based on their age, size, and amount of exercise. To maintain your TDEE for weight loss, most women between the ages of 19 and 30 need 2,000 to 2,400 calories per day. Ages 31 to 59: significantly reduced energy requirements for women.

In order to preserve their body weight, women in this age bracket need to typically take 1,800–2,200 calories each day. Women over 60 often require fewer calories, and to maintain their weight, need to consume 1,600–2,000 calories daily.

Let us make it clear enough here that using an online TDEE calculator will also help you get an idea about the exact caloric intake ratio for optimal health, physique, and weight loss. So what are your thoughts on it?

Age Calories (Sedentary) Calories (Moderately Active) Calories (Active)
21-25 2,000 2,200 2,400
26-30 1,800 2,000 2,400
31-50 1,800 2,000 2,200
51-60 1,600 1,800 2,200
61 & up 1,600 1,800 2,000

Men calorie requirements

Men’s calorie requirements might vary depending on a number of circumstances, just like they can for women. Men between the ages of 19 and 30 are advised to consume 2,400–3,000 calories daily to maintain their weight, according to the most recent Dietary Guidelines for Americans.

As you age, your energy requirements drop. In actuality, males need between 2,200 and 3,000 calories per day to control their lifestyle, whereas men over 60 typically need between 2,000 and 2,600. You can also verify it by using the online total daily energy expenditure calculator for weight loss.

Age Calories (Sedentary) Calories (Moderately Active) Calories (Active)
21-25 2,400 2,800 3,000
26-35 2,400 2,600 3,000
36-40 2,400 2,600 2,800
41-45 2,200 2,600 2,800
46-55 2,200 2,400 2,800
56-60 2,200 2,400 2,600
61-65 2,000 2,400 2,600
66-75 2,000 2,200 2,600
76 & up 2,000 2,200 2,400


Children calorie requirements

Depending on their age, size, and degree of activity, children have quite different calorie requirements. Age and sex affect how much energy kids and teenagers need.

A 3-year-old toddler may only require 1,200 calories, but an adolescent may need closer to 3,000. You can also verify these calorie intake values by using the TDEE calculator so as to manage your exercise activity with your diet. 

However, bear in mind that for growing adolescents and teenagers, calorie counting is often not necessary. A child’s risk of nutritional inadequacies, their rate of growth, and their development of an unhealthy connection with food or binge eating may all be increased by restricting their caloric intake.

Do You Need to Track Your Calories?

Knowing how many calories you need each day and how the calories in your favourite meal build up are both beneficial. Your choices regarding what to consume and what to preserve for another day can be influenced by those statistics.

But don’t worry if maths isn’t your thing. Calorie counting is necessary to maintain good health. That is why we suggest you people make free use of the best online TDEE calculator for counting calories.

“Many people lose weight by considering the quality of the meal and portion control rather than monitoring calories,”

Am I still able to lose weight if I eat everything I want?

As long as you keep within your calorie range, you can eat everything you want and still lose weight. However, if you don’t consume nourishing foods, it could be challenging to maintain this range.

Additionally, meals containing empty calories don’t give your body the nutrition it needs for an active, healthy life. Furthermore, eating junk food makes you more likely to experience frequent hunger pangs and overeat as a result.

On the other hand, wholesome foods make you feel healthy, invigorated, and full. In fact, you can make regular use of the best TDEE calculator for keeping a good count of calories you are intaking. 

Yes, every day, your body requires a certain amount of energy to perform basic functions, such as cell growth, muscle movement, and energy conversion. The energy your body needs to do all of these things is known as maintenance calories, or total daily energy expenditure (TDEE).
During a maintenance phase, body weight may rise a little due to: Increased carbohydrates in the liver and muscles. Increased fluid retention stored along with those carbohydrates and from additional sodium. Increased intestinal weight sitting in your stomach from more food volume & fibre.
It is very simple, if your calorie consumption is equal to your TDEE, you will maintain your current weight. If your calorie consumption is less than your TDEE then you will lose weight as doing so can cause muscle loss and exacerbate metabolic slowdown.

Wrapping It Up 

In the following article, we had a discussion regarding the TDEE calculator that lets you calculate macros and gives you an idea about your daily-based caloric consumption.  Eat, drink, and be merry!