How to use your TDEE for Intermittent Fasting
It will depend on your chosen method…
- 2-Day Method Calorie Intake: eat 25% of your TDEE on the two fasting days, then the same as your TDEE for the other five days
- 3-Day Method Calorie Intake: eat 50% of your TDEE on the three fasting days, then the same as your TDEE for the other four days
- Part-Day Method Method Calorie Intake: eat 80% of your TDEE within an eight-hour window each day
* Note for members of SuperFastDiet figuring our their TDEE: All you have to do is follow the number of calories provided to you in your very own ‘My Recommended Calories’. under the ‘SuperFood’ tab on the member’s website. Our system uses these calculations above, (including already taking off the 20% for the part-day method)! It isn’t hard at all – we do all the calculations for you after you have popped your details into the member settings! 🙂
Want us to work it out for you? Use the calculator below!
Knowing how many calories you can eat on fasting and non-fasting days is an important part of the SuperFastDiet program.
There are many ways to calculate your recommended calorie intake, but one of the most effective is using a TDEE calculation. TDEE stands for Total Daily Energy Expenditure and takes your gender, weight, height, body fat percentage and activity levels into account.
The TDEE equation that we recommend is called the “Mifflin-St. Jeor Equation”. It was developed in 1990 and has been validated by more than 10 studies.
Mifflin-St Jeor is gaining popularity among nutrition professionals as the most accurate way of estimating caloric needs. According to the American Dietetic Association, it’s the most accurate equation for calculating actual resting energy expenditure to within 10 percent. #impressive!
TDEE Formula for Females
Step 1.
Calculate BMR (Basal Metabolic Rate) using the formula below:
BMR = (height in centimetres x 6.25) + (weight in kilograms x 9.99) – (age x 4.92) – 161.
Step 2.
Calculate TDEE (Total Daily Energy Expenditure)
TDEE = BMR x activity level
Sedentary (little to no exercise) BMR x 1.1
Lightly Active (light exercise/sports 1-3 days/week) BMR x 1.275
Moderately Active (moderate exercise/sports 3-5 days/week) BMR x 1.35
Very Active (hard exercise/sports 6-7 days a week) BMR x 1.525
TDEE Formula for Males
Step 1.
Calculate BMR (Basal Metabolic Rate) using the formula below:
Formula to calculate: BMR = (height in centimeters x 6.25) + (weight in kilograms x 9.99) – (age x 4.92) + 5.
Step 2.
Calculate TDEE (Total Daily Energy Expenditure)
Formula to calculate: TDEE = BMR x activity level
Sedentary (little to no exercise) BMR x 1.2
Lightly Active (light exercise/sports 1-3 days/week) BMR x 1.375
Moderately Active (moderate exercise/sports 3-5 days/week) BMR x 1.55
Very Active (hard exercise/sports 6-7 days a week) BMR x 1.725
Extremely Active (very heavy exercise/ physical job/ training twice a day) BMR x 1.9
Hot tip: Many people over-estimate their activity levels. For optimum weight loss results, you should select your minimum weekly activity level, rather than your maximum or average. And, if in doubt, choose ‘sedentary
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