Hello all, 

I have recently started using the data from a Total Daily Energy Expenditure (TDEE) calculator in order to maintain/loose body weight (fat). I found the data useful being a cyclist as I have a tendency to eat a large amount of carbohydrates before working out and afterwards. (Which may not be a good thing if you want to maintain your current weight)

![running.jpg](https://steemitimages.com/DQmNkUTivT9hDXn24hHf3epvLQwtHE3gfNWLA7t21Jedrv3/running.jpg)
Image: Pixabay

There are many types of these calculators online, the one I'll be using here is tdeecalculator.net

To start, you just input your data into the fields, M/F, age, weight, height, select activity level and % of body fat. The example below is close to my own data, I obtain the % of body fat from a handheld unit that we have at work which gives a ballpark body fat percentage. You can buy these types of units for ~$45. (My last body fat reading was last year at 15.7%, I fairly sure that I'm a bit higher now).

![TDEE.jpg](https://steemitimages.com/DQmUsZaNHwiYexpgmqQ2pVRbZLd49Svna3zA7jePe1seqV5/TDEE.jpg)

<center>The definition on how the calculation is done</center>
![calculation.jpg](https://steemitimages.com/DQmejgFSdkx3EHgvUuvgXZuhZhBgZ3soWa2sj4pZyEu4sae/calculation.jpg)

<center>The results based on 'Light Exercise' is 2,376 calories per day to maintain my current body weight.</center>
![results.jpg](https://steemitimages.com/DQmWxa4xnrnTzCBLRWm2Qizi2ejzsxP1B3FEymLskBKyjq8/results.jpg)


This chart shows different percentages of proteins, fats and carbs that can be consumed within a day that equals 2,376 calories. (Maintaining weight)


![carbprotienfat.jpg](https://steemitimages.com/DQmQCnnescQXwY9VRppdJtEjfK2Wa7nr9GfYmxH4mmFAb1m/carbprotienfat.jpg)

When you click over to the 'Cutting' tab for weight reduction, it removes 500 calories from the 2,376 for a total of 1,876 calories. So basically if you were to maintain your level of activity throughout the week, you will lose weight by consuming less calories.

![cuttingcalories.jpg](https://steemitimages.com/DQmcCcXRpfcERoS9ek3YbqcDUJCypweKczaEgmmB9fTcjXn/cuttingcalories.jpg)

Note the different amount of calories per gram:
Fat 9 
Protein 4
Carbohydrates/sugar 4
Alcohol 7

OK so you have the data, how do you calculate the amount of calories that you consume a day?  There are apps that you can download to your phone in which you log everything you eat a day. I find this too tedious and time consuming to do myself...

For me, I am consciously aware of not only what I am consuming, but also how much. I tend to stay away from fried foods and fatty meats and am leaning towards consuming a little more protein instead of carbs. (Eggs, fish, nuts, soy, plant based protein). Start reading the calories on the packages of food that you purchase and consume!

My general rule for eating an excess amount of carbs is before a workout. I'll usually eat steel cut oats that are soaked in almond or soy milk in the re-fridge the night before when going on bike rides in the AM. (Any of the carbs are fair game! I used to eat more wheat products so PBJ's and bagels did the job...) So I load up on the carbs to get my 'fix', but I just make sure to work out afterwards.

My goal is to maintain ~15% body fat or below. This is a lifestyle change and anyone can do it if you really wanted to.  Who doesn't want to be healthier and carry around less fat?