The world of nutrition can be difficult to wrap your head around – to say the least. One day fat is the enemy, the next it’s sugar. And what about carbs, why have they gotten such a bad rap? The good news is, you can forget all about dietary fads. Because, thankfully, there’s one very simple equation that makes weight loss (or gain) a whole lot easier. And it all comes down to how much energy you’re taking in, and how much you’re using. Namely, calculating your total daily energy expenditure (TDEE).

What on earth is TDEE?

While it might sound high tech, your TDEE is simply the number of calories your body uses every day. Your body needs a certain number of calories just to live – for everything from pumping blood, to breathing and thinking. Then on top of that, you burn calories everywhere from getting to the office, to working out or just walking back and forth between the couch and the cupboard. This handy little equation sums it up perfectly: energy required for body function + digestion + movement + exercise. Once you know your TDEE you can lose weight by consuming fewer calories or gain weight by consuming more.

How much energy do I expend?

Everybody’s TDEE is different and it’s based on a whole range of factors. For example, in general tall people need more energy than short people, and men need more than women. Finding yours can help you maintain, lose or put on weight when you want to. Start by using a few different online calculators, they’ll give you a pretty good indication of how many calories you need every day. Then, if you want a more precise number, you’ll can count the calories you eat. Keep a food diary for a couple of weeks while your weight stays consistent, then work out the daily average. Boom! You just figured out your TDEE.

Do aussielent meals have many calories?

The short answer, is not many. Most of our meals come in at around the 500 mark, which is enough for most adults to feel satiated. However, our ‘Lite Berry’ option only has 340 if you’re looking for something a little more slimming. Take a look at the table below for all the aussielent food facts you need to know.

Is it ok to add extra calories to aussielent?

Absolutely! Adding a protein boost to aussielent is a great way to increase your energy intake and meet your nutritional needs or training goals. Combining one 30g scoop of whey protein with one 130g serve of aussielent will:

- Increase energy from 515 to 645 calories per serve (2580 per 4 serves)

- Change macro ratio to 35% protein, 45% carbs, 20% fat (from 25% protein, 55% carbs, 20% fat)

Give it a go sometime if you’re looking to bulk up a bit.

Further Reading

At the end of the day, everyone’s nutritional needs are different. Indeed, one person’s dietary kryptonite can be another’s magic potion. Break through the nutritional confusion by figuring out your TDEE with the online calculators below, and forget about the fads for good.