I am learning about weight loss diets right now, and maybe I just have not read into it enough, but one of the statements in my literature was only mentioned briefly, but it did give me some questions.
For weight loss, they mention men should aim for a daily 1.800 kcal, and women for 1.500 to supply for the basic needs of the body, but are such values really set in stone? In my mind, someone weighing 300lbs would have way higher basic needs.
Could someone explain to me how it works to help me understand it a bit better?
Your TDEE, or total daily energy expenditure, is your daily caloric need.
It takes into account your BMR, your basal metabolic rate (which factors your age, height, weight) well as any intentional exercise, or NEAT (non exercise activity thermogenesis… basically, your non-workout activity) and the TEF or thermic effect of food
Since everyone has very different activity levels, diets, and lifestyles, TDEE is going to vary widely between individuals
Your basal metabolic rate determines how many calories you need. You can look up calculators for this online based on sex, activity level, age, and size. There are probably other factors that would influence your basal metabolic rate, but these calculators will get you pretty close to your specific number.
no, far from it. people have different metabolisms and different lifestyles. i’m 6’4 195lbs lean and consume ~2500 calories per day to maintain body composition and ~3500 calories per day when i am bulking. if were to consume 1800 calories per day i would be skin and bones.
The simple answer is no, everyone does not have the same basic caloric needs.
There are many variables that determine caloric needs, and they are going to differ daily for each individual person for a variety of reasons.
Nutrients needs can also differ from to person and need to be considered (i.e., a calorie is not just a calorie).
Start with a reputable calculator like the NIH’s Bodyweight Planner. https://www.niddk.nih.gov/bwp
And throw that book away.
The number of calories a person needs varies considerably. As you pointed out, somebody who is a 6’4” male is going to need more calories than someone who is a 5’1” female.
But I would also point out it can vary day-to-day for the same individual. For days where you are more physically active, you’re going to need more calories than those days where you are not.
Calories are simply a unit of measurement of energy. You need them in order for your body to move and thus do physical work and remain alive. The bigger and more active you are, generally the more calories you would need to consume or you’ll be at a calorie deficit and begin to lose weight as your body burns your fat reserves to make up the difference.