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TDEE Calculator for Weight Loss | My Personal Trainer Malta Tools

  • Writer: Marvic Debono
    Marvic Debono
  • Jan 14
  • 3 min read

Updated: Mar 10

Struggling to lose those stubborn pounds? You’re not alone. The key to sustainable weight loss lies not in fad diets but in understanding your body’s energy balance. This is where Total Daily Energy Expenditure (TDEE) comes into play.


At My Personal Trainer Malta, our expert team is committed to helping you unlock your potential through education and tailored fitness solutions. Whether you're new to fitness or looking to elevate your workouts, My Personal Trainer Malta is here to guide you.


TDEE Calculator for Weight Loss – Personal Trainer Malta

What is TDEE and Why Does It Matter?

At My Personal Trainer Malta, we understand that effective weight loss starts with understanding your body’s unique energy needs. That’s why we created this guide to help you unlock your potential with our TDEE calculator.


TDEE, or Total Daily Energy Expenditure, represents the total calories your body burns in a day, combining:

  • Basal Metabolic Rate (BMR): The calories needed for basic functions like breathing and heart rate.

  • Physical Activity: Calories burned during workouts and daily movement.

  • Thermic Effect of Food (TEF): Energy used to digest and process food.

By calculating your TDEE, you’ll know the exact number of calories required to maintain, lose, or gain weight. A 2018 study in Obesity Reviews highlights that accurately estimating energy expenditure helps prevent weight cycling (yo-yo dieting) by fostering realistic, sustainable calorie management​.


Why Personal Trainer Malta Recommends TDEE for Fat Burn and Muscle Gain

At My Personal Trainer Malta, understanding TDEE is the foundation of our approach to creating a calorie deficit—essential for fat loss without muscle depletion. Research from The American Journal of Clinical Nutrition confirms that gradual deficits of 10-20% below TDEE are more effective for long-term fat loss than extreme calorie restriction​.

Conversely, consuming more than your TDEE results in weight gain, crucial for those looking to build muscle. This principle forms the backbone of professional bodybuilding and athletic training programs.


How to Calculate Your TDEE

While TDEE can seem complex, tools like the Mifflin-St Jeor Equation simplify the process:

  1. Calculate Your BMR (Basal Metabolic Rate):

    • Men: 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5

    • Women: 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161

  2. Adjust for Activity Level:

    • Sedentary: BMR × 1.2

    • Lightly Active: BMR × 1.375

    • Moderately Active: BMR × 1.55

    • Very Active: BMR × 1.725

    • Extra Active: BMR × 1.9

📲 Try the TDEE calculator on our website for quick and accurate results!



Applying TDEE to Your Goals

Once you know your TDEE, here’s how to use it effectively:

  • Weight Loss (Fat Burn): Eat 10-20% below TDEE. This safe deficit burns fat while preserving muscle mass.

  • Muscle Gain (Bulking): Increase intake by 10-15% above TDEE, prioritizing protein to support muscle growth.

  • Maintenance: Match your intake to your TDEE to sustain current weight.

👉 Consistency is key—track your progress and adjust your intake as your body adapts.


Where TDEE is Used in Fitness and Health

TDEE plays a pivotal role in various fields:

  • Personal Training: Crafting meal and workout plans aligned with energy needs.

  • Clinical Nutrition: Managing obesity and metabolic disorders.

  • Sports Science: Enhancing athletic performance through tailored energy plans.

  • Medical Applications: Supporting recovery by ensuring patients receive adequate caloric intake.

A study in the Journal of Sports Sciences found that athletes who adjusted their nutrition based on TDEE measurements saw a 12% improvement in performance over 12 weeks​.


The Hidden Benefits of Knowing Your TDEE

Beyond weight loss, TDEE knowledge enhances:

  • Metabolic Flexibility: Enabling your body to switch between burning fat and carbohydrates.

  • Energy Levels: Avoiding the fatigue that often accompanies calorie restriction.

  • Long-Term Success: Minimizing weight regain by aligning habits with biological needs.


Calculate Your TDEE Now

Don’t leave your results to chance. Use our free TDEE calculator and let My Personal Trainer Malta guide you toward actionable insights. Our expert trainers provide personalized fitness plans that align with your unique goals.


Your journey starts today. Empower yourself with knowledge and let’s achieve greatness together.




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