Spring Diet Calorie Guide: From TDEE to Macros

Want to manage winter weight gain before spring? Start with calorie calculation. Instead of extreme dieting, knowing your TDEE (Total Daily Energy Expenditure) and creating a moderate calorie deficit is the key to healthy weight loss.

Check Your Weight Status: BMI

Before starting a diet, check your Body Mass Index (BMI). BMI is a ratio of height and weight used to assess obesity levels.

Understanding TDEE

TDEE is the total calories you burn daily, combining basal metabolic rate (BMR), activity level, and thermic effect of food. Knowing this number is essential for effective dieting.

Setting a Calorie Deficit

Weight loss requires eating less than your TDEE. A moderate deficit of 300-500kcal per day results in about 0.3-0.5kg of weight loss per week. Never go below 1,200kcal (women) or 1,500kcal (men).

Macronutrient Distribution

Beyond calories, the ratio of protein, carbs, and fat matters. For general dieting: 30% protein, 45% carbs, 25% fat is a good starting point.

Calories Burned by Exercise

Combining exercise with diet creates a more sustainable calorie deficit. For a 70kg person, 30 minutes of brisk walking burns ~150kcal, jogging ~250kcal, and swimming ~250kcal.

Sustainable Diet Tips

Avoid extreme calorie restriction (causes yo-yo effect), eat 1.2-1.6g of protein per kg body weight, drink 2L+ of water daily, and exercise 3-4 times per week combining cardio and strength training.