Now that you know your TDEE you can better control your weight.
- Lose Weight – Consistently eat less calories than your TDEE daily.
- Gain Weight – Consistently eat more calories than your TDEE daily.
- Maintain Weight – Consistently eat about the same amount of calories as your TDEE daily.
The speed at which you lose or gain weight will depend on how far over or under your TDEE you are. The bigger the deficit the faster you will lose weight. The bigger the surplus the faster you will gain weight.
It is recommended that you go about anywhere from a 10% – 25% caloric deficit or surplus from your TDEE to lose or gain weight.