What Is A Metabolic Reset and TDEE?

(Stole this from my MFP feed too)

What is TDEE?
TDEE is the common abbreviation for Total Daily Energy Expenditure which is a metric to calculate the amount of calories your body needs to function in a day. This is quite similar to BMR; in fact, you need your BMR to calculate your TDEE; but your TDEE accounts for your average daily activity as well to give a figure truer to your specific situation. Basically, the TDEE calculation relies on categorizing your daily activity into one of the metrics’ predetermined groupings:

*Sedentary – desk job and little to no exercise
*Lightly Active – light exercise/sports 1-3 days/wk
*Moderately Active – moderate exercise/sports 3-5 days/wk (****SIDE
NOTE – even if you have a desk job most people fit right here
when you workout 3-5 days a week)
*Very Active – hard exercise/sports 6-7 days/wk
*Extremely Active – hard daily exercise/sports & physical job or
Once you have determined where you fit in on the TDEE activity rate scale, this activity rate is used to weight your BMR giving you a more accurate assessment of how many calories you really need throughout the course of the day.


Basically a metabolism reset is a time (usually 6-8 weeks) where basically you take a break from dieting and eat TDEE.

The focus is not weight loss but restoring the metabolism and repairing the damage done by low calorie eating and too much exercise.

You try to make those extra calories protein rich, clean, nutritious foods.

Lift heavy and don’t do too much cardio.

Hopefully you will gain some muscle during this time. The goal is not weight gain, but rather stabilization.

You may notice some water weight gain at first since your body is used to surviving on very few calories. But, by the end of the 6-8 weeks things should stabilize.

For this reason its generally a good idea to get rid of the scale for awhile as you trust the process.

After the 6-8 weeks, you cut 15% off your TDEE and you should begin to lose.


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