Ep2. Caloric Deficit

Hey, welcome back to my blog! If you're following along, you know I’m on a journey to reach my goal physique, and part of that journey means understanding how my body works. So, today I’m dropping some gems from my nutrition science degree—4 years of studying nutrition packed into one post. Nah, just kidding, we could never pack a full 500 pages human disgestion systems in to neither 30 seconds of shorts or 1 blog page.

However, we can talk about an important concept and how to get a basic understanding of it.

Let’s talk about one of the most important concepts I learned: TDEE, or Total Daily Energy Expenditure.🖤

What is TDEE?

TDEE, full name: Total Daily Energu Expenditure

Who is the candidate?
EVERYONE!!! As long as you are a human being, you are the candidate.
Why am I saying this? Does ethnicity and gender affect? ( scientific show) Yes, but no. We might have TDEE rate difference in gender and skin color different but as human being, we all works in the same way, the only differences are your gender, that means the height and weight.

Which is basically the total amount of calories your body burns in a day. Here's the surprising part:
you burn calories even when you’re just lying in bed doing absolutely nothing.
When I first learned this, I was shocked! I used to think we only burn calories if we're sweating in the gym or doing something super active. Ah, the innocence...

It is okay, you are not alone.

(Here give scientific explain of how we do not move also burn calories)

So how can I know what is my TDEE?

How Do You Calculate It?

To calculate your TDEE, there are online calculators galore! All you need is your weight, height, age, and an estimate of how active you are daily. With that info, you can find out how many calories you burn just by existing (and moving, of course).

Using TDEE for Weight Loss

If your goal is to lose weight, a safe and research-backed method is to aim for a caloric deficit of 500-1000 calories per day. That translates to losing about 1-2 pounds per week—slow and steady, which is the healthiest way to go.

For me, I started with a 500-calorie deficit and gradually increased it to 1000 on some days, depending on how I felt. It’s super important to listen to your body! By keeping my calories in a safe range, I maintained a healthy metabolism and ensured my body had enough energy for essential functions.

The key takeaway: It's all about balance—finding what works best for your body and adjusting as needed.

So, if you're on a similar journey, give TDEE a go!
It's one of those things that makes a huge difference when you understand how your body truly works.

Chapter 2 of Nutrition 101:
Unlocking TDEE (Total Daily Energy Expenditure)

Disclaimer:
The information shared in this blog is based on personal experiences, lectured from my study and researched based. However, I am not a licensed healthcare provider. Always consult with a registered dietitian, or medical professional before making significant changes to your diet, caloric intake, or fitness regimen. Each individual's body is unique, and what works for one person may not work for another. The recommendations mentioned here are general guidelines and should not replace professional advice tailored to your specific health needs.