Do You Need to Take Pre Workout Supplements?

Do You Need to Take Pre Workout Supplements?

These days, there is a supplement for almost everything: joint pain, immunity, relaxation, sleep, gut health, and even post-workout. Pre-workout supplements are also steeping into the limelight as so many folks are beginning to turn their attention to these products.

These supplements widely known as “pre-workout” have sparked a sort of debate as to whether they are necessary or not. Hence, among folks in the fitness world, you will find those or who fall under pro-pre-workout and anti-pre-workout.

One of the reasons this product sparks a bit of controversy is the different kinds of products that are classified with the term “pre-workout supplements”: You will see things such as capsules, powders, chews, and even colorful liquids.

These products are said to provide a lot of benefits which is essential to ensure you have an effective workout session. For example, Cellucor C4 lasts for about 2-3 hours according to the marketing of the program. Hence, many are quick to jump on these products without proper findings even though a good number of them are indeed helpful.

Therefore, in this article, we will discuss these supplements from an unbiased stance to help you determine if you want to join the train of folks using pre-workout.

What Pre-workout is 

The term refers to any supplement that is taken before a workout session to enable you to perform better. It could come in several forms such as powders, capsules, chews, etc.

You need to know that each product has its unique formula. Hence, even if you get two different supplements from the same brand, you should not expect that they will have the same ingredients or composition. Also, you need to be wary of the fact that some of these supplements including the ones that are highly rated are regarded as a “proprietary blend”. In other words, the ingredients’ amounts are not released to the public.

Hence, it makes it difficult to determine how good these products are. While the amount of the ingredients may not be disclosed, ingredients that are mostly found in these pre-workouts are carbs, B vitamins, and antioxidants.

Reasons for Taking Pre-workout

As we said, these supplements are taken to enable better performance. The idea is that they work on the physical and mental parts of a person. Hence, when they are taken, it is to boost energy and mental focus.

Therefore, it isn’t strange to find folks taking them before they start a routine to help them push through the workout or even go further than they usually get. This is especially the case for those that engage in HIIT routines.  

How effectively these supplements depend on the particular product being used as we said that the formulas for each of these supplements vary. Hence, you could get one that will enhance your performance or you get one that does nothing. The worst-case scenario is taking one that will bring harm to your health. 

Therefore, before you begin to use any pre-workout, you need to be extra careful. Another reason you should be careful what you take is that they aren’t regulated by the FDA (Food and Drug Administration) just like other types of supplements. Visit to learn more about the Food and Drug Administration.

Benefits of Pre-workout

The benefits of these supplements are determined by the ingredients they contain. While we cannot outrightly state the benefits of these products as a whole, we can do that for each ingredient.

Hence, we will look at the benefits that these individual ingredients will provide to you:

1. Caffeine

It is no secret that caffeine is a stimulant that is known for its ability to boost alertness and energy. What many don’t know is that it also enhances performance in sports. Several studies have equally backed this claim of workout performance enhancement.

A review in 2021 surmised that when used as supplementation, caffeine can boost aerobic endurance, speed, muscle endurance, muscle strength, and jumping performance. Although the amounts varied in each study, the conclusion that they all agree on to a large extent is that you will need about 3 to 6 milligrams per bodyweight kilogram for the performance boost to be felt.

The studies focused majorly on men; hence, the results cannot be generalized for women as well as older folks. To get such results, further research will need to be carried out. 

2. Carbohydrates

The inclusion of this ingredient should be no surprise since they are responsible for the body’s main energy source. This is why some experts advise that you eat before working out to provide your body with enough fuel to work with.

Different types of carbohydrates have been suggested by evidence to provide energy for different athletic activities. To ensure effectiveness, about 30 – 60 grams of carbohydrates should be taken every hour to maintain endurance during spring events or any other endurance events. Some of these products are simply carbohydrate solutions that have been proven to work well.

When you engage in certain activities such as cycling, lifting, etc. glucose as well as glycogen (which is stored carbohydrates) is used by your body to supply the required energy to carry out those activities.

Therefore, making use of a supplement that contains carbohydrates before you start such activities is a good way to top of your glucose and glycogen levels. This will prevent your body from using up the stored glycogen and glucose. As a result, you won’t feel drained since the energy is coming from an eternal source rather than from within you.

3. Creatine monohydrate

Another ingredient that is found in pre-workouts is creatine monohydrate which is derived from 3 amino acids that the body produces naturally and stored within the muscles. Hence, when your body requires a quick energy supply, this stored substance is released.

With creatine, you can afford to push beyond your normal limits. It is more efficient when you do this within intervals of high-intensity routines. Also, with such a process, muscle growth is supported to a greater degree.

If you are seeking to increase your muscle mass while enhancing your overall strength in the process, pre-workouts have been revealed to do so by studies when the dosage intake is high. However, it is not the product itself that is responsible for this, but the timing in which you take them. Allow us to explain better…

Experts recommend that you take creatine before your exercise, after it, and at night preferably before you go to bed. It has been suggested that the performance-boosting ability of this substance is more effective when taken after the exercise rather than before. This is because your body is designed to store it better when the amount in your body is low thereby allowing the intake of new creatine monohydrate.

When compared to other supplements used for sports activities, ceratine has been the most researched for the past twenty years. As a result, studies have revealed that taking a normal dose of 3 to 5 grams each day over a long period is safe for adults. Apart from the fact that it helps to improve sport’s performance, it also improves cognition, reduces heart disease risk, and depression.

The major side effect that is very common is weight gain. The reason for this side effect is because of the water the muscles store when they store creatine monohydrates. This could cause your muscle to look a bit bigger and even increase your weight a bit.

It is recommended that you don’t consume too much creatine at a go. You shouldn’t take it if your body is not well hydrated as well. Doing so could cause you to experience muscle cramps and gastrointestinal distress.

This shouldn’t scare you as studies have proven that folks who took this supplementation for a year didn’t experience any negative effects. Nevertheless, it is advisable that you see your doctor before you take creatine if you suffer from any kidney issues, diabetes, or other serious health issues.  

4. Beetroot juice

Compared to creatine, beetroot juice has not been well researched. Nevertheless, the limited research that has been conducted has shown that it is can increase nitric oxide levels in the body. Nitric oxide is a natural vasodilator capable of expanding the blood vessels and increasing blood flow. Click here to learn natural ways to increase nitric oxide levels in the body. 

A study in 2021 also revealed that individuals who took beetroot before performing a test that involved all-out cycling within 30 seconds generated more power and experienced lesser exertion than the others who served as the control.

The Possible Health Dangers of Using Pre-workout

As we said easier, these supplements aren’t regulated and approved by the FDA; hence, there is a huge cause for concern. There is no way you can guarantee that the ingredients that are on the label are indeed contained within the product.

The lack of third-party testing for some of these products is another reason to worry. A few of them do which is why we recommend you stick to those as there is a form of safety. Look out for supplements certified by the Informed Choice of the NSF.

A product like Deer-antler velvet has caused edema and low blood sugar which has resulted in its ban from all professional athletic competition.

Apart from such dangerous products, harmless ingredients when formulated in high amounts could lead to possible side effects. A good example is caffeine when consumed in large amounts can lead to increase blood pressure and heart rate, jitters, diarrhea, and nausea.


The use of pre-workout supplements has garnered a lot of attention over the years. Hence, we have shed more light on this product to help you determine if you need to take them.

Why You Need Yoga Paddle Boards That  Are Stable

Why You Need Yoga Paddle Boards That Are Stable

The modern way of living is hasty. People are facing with increasing physical and mental efforts every
day. A sedentary lifestyle, combined with an unbalanced diet, too many duties, and daily stresses, makes
you nervous and unhappy. Doing yoga may be the right way to restore balance and harmony to your life.
The origins of this discipline are already familiar to most people. More on the history of this discipline
find at this link. This exercise system has advanced over the years and today, there are many styles have
been introduced. Currently, one of the most popular and most demanding is SUP or ‘stand up paddleboard’s yoga. 
Yogis can do training sessions on the board, primarily used in paddleboarding. Although anyone can
practice this type of yoga, it is still not recommended for beginners. In addition to performing the
exercises correctly, it is also necessary to maintain the balance on the paddle. That requires a higher
level of physical condition and mental readiness.

Props Needed for SUP Yoga


yoga poses with paddle board

If you are already doing asanas and breathing exercises but want to raise your skills to a higher level, SUP yoga is the right choice. In general, the good thing about it is that it doesn’t require any special equipment. You just need a mat and comfortable clothes. A similar thing is with the exercises performed on the water.

As for the clothes, you don’t need anything special. You can use the same garments as for ground yoga session. They must be made of quality, stretchy materials that allow you full freedom of movement. Eventually, you can choose to exercise in a bathing suit that comes in handy if you want to jump in the water after a yoga session.

In case you want to practice SUP yoga regularly, buying your board is a must. In principle, yoga can be performed on anything that is flat and can float. The best option is a paddleboard that is intended for practicing yoga on a body of water. This equipment differs from regular in size. These models are usually wider and have more volume, to make it easier to maintain on the surface. 


The choice of materials is limited, as not every matter can float on water. You can opt for a heavy, epoxy board, but a far better option is inflatable one. The inflatable PVC paddleboard is easier to transport and carry. Also, these models are more stable because they have the same volume over the entire surface.

Detailed comparison of these two pieces of paddling equipment is discussed more in this link,

Inflatable models are often reinforced at the bottom and top so that you can stand on them. That reduces the possibility of ripping and tearing. As for the materials of the deck, they should be non-slip. Choose a model that is not padded over the entire upper surface.

Think of Dimensions

In order for the board to be stable, it is not only the dimensions that are important, but also their proportion. The board’s length is not as important as the width. It’s essential to stretch while exercising or relax after a workout session without getting wet. The most important thing is the ratio of the width and thickness of the exercise area.

Boards about 30 inches wide and less than 4 inches thick cannot hold up well on water. When the thickness of the exercise mat is about 5 inches, and the width is, for example, 34 inches, it’s considered to be an almost ideal ratio. It provides excellent stability on the water surface for a person weighing up to 180 pounds.

Tips for Choosing a Yoga Paddleboard

There is not too much wisdom when it comes to yoga paddleboards  but these are, in fact, improved stability boards, with some extra features. This equipment doesn’t have to be used only for yoga but for any other paddling activities.

If you are just starting with exercise sessions on the water, you need a steady base. Not so much because of falling into the water – if you’re a good swimmer and that’s not a problem. However, you have to work on your stability and proper performance of exercises until you gain some SUP experience. A large selection of this equipment on the market has adapted to all the requirements of yogis.

Fin Placement

The fins arrangement has a significant influence on the stability and movement of the board on the water. This feature is not very important if you use the board for yoga practice, but different placements of fins can affect your balance and performance of body postures.

You don’t have to use a paddleboard just for doing yoga on the water. You can do these exercises on the ground, or you can use it for some other activities.  If you enjoy both paddling and yoga, you should opt for a model with a configurable fin system. It’s a bit costlier than the standard one but provides more options. You can find paddleboards where only the center fins are detachable while those on the side are fixed.


Practicing yoga outdoors is a unique experience when you become one with nature. And when you train on a body of water, carried by wind and currents, you get a whole new sense of freedom and self recognition. In addition to ‘mental workout,’ this type of exercise is excellent for strengthening muscles, improving body posture, and increasing stability.

10 popular yoga forms Every Beginner Should Know

10 popular yoga forms Every Beginner Should Know

10 Popular Types of Yoga Every Beginner Should Know

A few days back, we celebrated International Yoga Day. Yoga is practiced in every part of the world these days. Because of its multiple health benefits, yoga poses are becoming popular among youngsters.

Yoga includes many poses involving the movements of hand, legs, shoulders and other body parts. Do you know the most popular types of yoga? If you beginner, it is necessary to gain some information about the types of yoga. In this article, we will discuss popular types of yoga for beginners in detail.

  1. Iyengar Yoga

This is one of the best yoga poses for beginners. Iyenger yoga includes holding of breath and straight posture for a long time. It boosts the flexibility, mobility, and strength of muscles, joints and other parts of the body. Take proper foods while having yoga which you can order through Big Basket Coupons online.

Further, this yoga helps in curing wounds, injuries, and joint pain. It is done mostly on blankets, blocks, and traps.

  1. Yin Yoga

If you can remain in one position for a minute or two, this is the good yoga pose for you. By doing Yin yoga regularly, the muscles and joints become more elastic.

There are many other benefits of doing this type of yoga. It increases blood supply throughout the body. Besides that, it helps to sharpen the minds and make better your posture.

  1. Anusara Yoga

The next on the list of popular types of yoga for beginners is Anusara Yoga. It mainly includes alignment. This yoga strengthens the heart and improves brain functions as well.

In addition to that, you will get mental relaxation and peace by doing this yoga regularly. To do this yoga, you should find an open space like a beach or park.

  1. Hatha Yoga

Hatha Yoga will make you feel energetic for the full day. It involves the poses wherein you have to hold your breath for a long time. This yoga helps the beginners to master the other poses of yoga.

Further, this yoga improves your posture and makes you feel relaxed at the end of the day. It also boosts mental focus.

  1. Vinyasa Yoga

This is a bit difficult yoga but very useful for the beginners. Vinyasa Yoga includes holding your breath for a few seconds. It has athletic postures and linked with your heart beats.

This yoga helps to gain a slim and attractive figure. None of the poses are for a long time. It is one of the best yoga poses for beginners.

  1. Hot Yoga

As the name suggests, Hot Yoga results in a lot of sweating. It is generally performed in the studio with more humidity. There are 2 breathing exercises in this yoga.

Since this yoga results in more sweating, you can lose many calories from the body. This yoga will keep you energetic and active for the full day.

  1. Jivamukti Yoga

This is one of the most popular types of yoga for beginners. This yoga was discovered by Sharon Ganon and David Life in the year 1984.

It is connected with pranayama, chanting, and meditation. Jivamukti Yoga improves the levels of concentration. It also helps in improving mental focus.

  1. Ashtanga Yoga

The next on the list is Ashtanga Yoga. It includes standing and floor postures. There are 6 postures in Ashtanga Yoga. It has a series of yoga postures wherein you have to gain mastery in one posture and then jump to another.

People especially beginners have to practice a lot to gain mastery in Ashtanga Yoga. It is also popular among famous personalities.

  1. Kripalu Yoga

In this yoga, you have to join your hands and take one leg on the back side. Kripalu Yoga improves mental focus and you will get relaxation in mind after doing it.

Further, it helps in removing anxiety and stress. You will gain more self-esteem and motivation through Kripalu Yoga.

  1. Kundalini Yoga

The last one on the list is Kundalini Yoga. It involves meditation, chanting and singing to make you more energetic. Apart from that, you have to do certain breathing exercises in this yoga.

After doing this yoga, you will gain a high level of energy in your body with mental relaxation as well. Moreover if you are looking for Cantonment Board Ahmedabad recruitment then it could be the best chance to try it


Now, you know the popular types of yoga for beginners. If you still do not practice yoga, start today itself. Yoga is the medicine to every health and mental issue.

Additionally, yoga will keep you young, energetic, beautiful and healthy for a long period of time. It is a remedy to every problem of your body.

8 Tips to Boost Your Mental Health

8 Tips to Boost Your Mental Health

8 Tips to Boost Your Mental Health

You need to understand that the key to leading a happy life is mental health and wellbeing. Statistics show that 20% of Americans undergo mental health problems every year and this amounts to a staggering 40 million adults. Mental health is important to boost the body’s ability to withstand stress, resolve problems, take right decisions, and think and act rationally. When you are emotionally healthy it will increase your productivity at work.

After you consult with your therapist, you can order supplements from Herbspro to boost emotional wellbeing. A valid Herbspro coupon will fetch you good discounts on these supplements. Harvard Health reports that while most of us get our daily dose of vitamins from meals, vitamin supplements can be beneficial for those with chronic problems.

8 Tips to Promote Mental Health:

  1. Value Yourself: The biggest boost for your mental health can come from self-appreciation. When you treat yourself with respect and compassion, and refrain from frequently criticizing yourself, you will end up feeling better. To get the happy hormones working for you, you can choose to take up new hobbies like enroll for dance lessons or join a Pilates class, learn a new language or get back to something that you enjoyed doing earlier, like sketching.
  2. Look after Yourself: Just like keeping your mind satisfied is important, keeping your body healthy is equally vital. To do this, you need to consciously follow a balanced diet comprising healthy and nutritious meals. You must keep yourself well-hydrated and exercise regularly to keep a check on anxiety, mood swings and depressions. Adequate sleep and rest will keep you rejuvenated and lift up your spirits.

Indulging in excess alcohol can be counterproductive because drinking can make you forget your worries only for the time being. When the effect wears off, you will feel worse than you did before. Similarly, knowing the dangerous side-effects of smoking and using drugs can help you stay on the right path.

  1. Keep Good Company: You need to be around positive people and those who matter to you. To continue to feel emotionally satiated, you need to proactively make plans with friends and close relatives. These people will also make sure you do not succumb to ill-habits which can bring you down even more.
  2. Relax the Mind: Meditation and yoga can help you to relax and soothe a restless mind. Not only will you feel calm after meditating, but also help you acquire a fresh perspective of things which have been bothering you or bringing you down.
  3. Break the Monotony: While leading routine lives help to boost work productivity and make us feel secure and confident, it is also important to take a break once in a while. Any change is welcome that can bring relief from a tedious schedule.
  4. Volunteer: When you take time out to do something voluntarily for someone in need of help, you will feel good about it. By doing this you not only meet new people; you also feel satisfied having brought a smile on someone else’s face.
  5. Set Small Targets: You need to set achievable goals for yourself; else, you will feel burdened by a constant pressure to excel and achieve more than what is possible. Every time you reach a small target you will experience a feeling of accomplishment that goes a long way in boosting mental health.
  6. Ask for Help: There is no shame in asking for help when you feel depressed and emotionally weak. Those who seek treatment for mental illnesses without waiting too long usually get to lead rewarding lives later on. Struggling with depression should not be taken as a flaw; looking for someone to depend on or confide in is completely natural. When you talk to someone you can often learn easy and effective ways to cope with problems which have been bothering you for a long time. Just the thought of someone listening to you can make you feel loved and supported.

If you understand that you are mentally unhappy, there is no harm in seeking help from friends or professionals. Practicing self-care techniques, valuing yourself, developing new hobbies, doing yoga or meditation, caring for others are some of the best ways to keep your mind happy. For your daily dose of health supplements which can boost both your physical and emotional wellbeing, you can get coupons from Don’tPayAll.

Can I practice Yoga during my IVF cycle?

Can I practice Yoga during my IVF cycle?

Can I practice Yoga during my IVF cycle?

Lot of women who come to yoga class ask me this question. The answer is simple. You cannot join a regular yoga class during your IVF cycle. However there are some yoga poses which you can practice. Please remember to take your doctor’s advice as the poses can have different effects for different body types and your medical history.

Before jumping into the poses let’s understand what is a test tube baby and what is IVF cycle.

How are test-tube babies formed? What is meant by IVF?

Test tube baby are the babies who were conceived outside a woman’s body by a scientific procedure known as IVF (In-Vitro fertilisation). This is a procedure in which the fertility expert, Dr Nalini Gupta, collects the eggs from the ovaries of the intended mother and fertilise them with the sperm of the intended father in IVF laboratory.

Your fertility expert will culture these fertilised eggs for 2 to 6 days in a dish which allow these eggs to divide 2 to 4 times inside a test tube. After this, the fertility expert at Select IVF India will transfer back these eggs into the uterus of the intended mother where they will develop normally. This procedure is done to establish a successful pregnancy if natural pregnancy is not possible due to some reason.

What are the steps involved to form test-tube babies?

The following are the steps through which test tube babies formed and these are:

  1. Ovarian stimulation: Your fertility expert will prescribe some fertility drugs which help in controlling the timing of when the eggs ripen and also increase your chances of producing the multiple eggs during one IVF cycle. The reason to produce multiple eggs is that some of your eggs are not fertilised after egg retrieval. Dr. Nalini Gupta monitors your ovaries using ultrasound and blood test to check the level of hormones.
  2. Egg Collection: This is a process in which your fertility expert will retrieve the eggs from your ovaries by using a hollow needle through the pelvic cavity under local anaesthesia to reduce your discomfort. After this procedure, there are some women who experience the cramping which may be continue for several weeks following the procedure.
  3. Sperm preparation: Your partner’s sperm which is obtained by ejaculation will be prepared for combining with the eggs.
  4. Egg fertilisation: This is an important process in forming the test tube baby where the sperm sample of your partner will be mixed with your eggs. After this, your fertility expert will place the sperm and eggs in the incubator and will monitor them until the healthy embryo developed.
  5. Embryo Transfer: Once the healthy embryo is formed, the embryologist at Select IVF India will pick the best embryo and transfer that embryo via a small plastic tube into your uterine cavity and will wait for the signs and symptoms of pregnancy.
  6. Pregnancy Test: After two weeks of embryo transfer you need to re-visit the clinic where your fertility expert will conduct a pregnancy test and if the results are positive then you will be handed over to local gynaecologist but in case the results are not positive then you will have to repeat the process or opt for other reproductive treatment to conceive a baby.

How much does the test tube baby procedure costs?

This is a little expensive procedure by Indian standard as most of the couples need to undergo for more than one IVF cycle, however, if you compare the cost of test-tube baby with other developed countries then it is still low. Selecct IVF India charges around USD 4,500 for one fresh cycle and embryologists in other developed countries charge between USD 12,000 to USD 15,000 for the same procedure of one fresh IVF cycle.

Yoga Poses during IVF cycle

You can practice the below mentioned poses after consulting your doctor.

Cat and Cow Pose:

Come on your all fours such that your wrists are exactly below your shoulders and your knees are in line with your hips.

Untuck your toes such that they are pointing away from your body.

Now inhale look up and bring a nice arch on your back. Xhale look down, curl your back like a cat.

Repeat this for 3-5 times. You can do 3 sets of these. You can start increasing the repitions when you practice for few weeks.


Balasan (Baby Pose):

From all fours place your buttocks on your calf muscles like in Vajrasan and stretch your arms forward. If you are not able to do this due to tight hamstrings or calf muscles take help of a pillow or a bolster.

Relax your head and place it on the floor. If you are not able to reach the floor please place a pillow beloe your forehead for support.

Close your eyes , keep breathing and relax. Remember to take deep breaths.


Legs up the wall.

Come close to a wall face the wall and lie down on your back.

Keep your legs folded and come closer to the wall while you arre lying down.

Now slowly take your legs up the wall and push your buttocks close to the wall such that your buttocks are touching the wall.

Keep a pillow under your head for support.

Continue deep breathing, close your eyes and lie in this posture for about 10 minutes.

These three postures are generally considered to be safe regardless of your yoga background. If you want more practice consider taking prenatal yoga classes from a certified yoga teacher.



Know your total daily energy expenditure (TDEE)

Know your total daily energy expenditure (TDEE)

What is Weight Management?

Weight is all about the amount of calories that one consumes every day. In the weight world, people usually question experts to get answers to questions like, “What is the adequate amount of calories appropriate for them?” People usually find it very confusing when it comes to knowing the right amount of caloric intake they should be in taking each day. Whether it is to gain, loose or maintain weight, this question is not easy to answer. This is because the amount of calories varies from person to person and is dependent upon several factors.

Why should you know your total daily energy expenditure (TDEE)?

TDEE is not just a number. It has much more meaning to it. TDEE refers to the amount of calories that one needs to consume everyday to sustain and carryout necessary functions to live normally and effectively. Understanding the concept of TDEE is very important for understanding the concept of weight loss. Not just for weight loss, is it also an important concept to understand weight gain and weight maintenance.


When an individual consumes lesser calories than his TDEE, he is burning more calories than he consumes and hence the body uses the reserves –i.e. the fats that are stored in the body to get required energy for TDEE. This results in weight loss.

TDEE is the amount of calories required by the body every day, consuming lesser calories than the TDEE, will make the body use the stored sources of energy present in it for the purpose of acquiring energy. Your body will end up in burning the stored resources of energy (macronutrients) present in it. Hence, fat, carbs and proteins are metabolised with the release of energy bulks to fulfil the body’s requirement. You can check Weight loss calculator to understand this concept in detail.


This concept is known as caloric excess. When one is consuming more than the amount of calories that his body needs everyday which is his TDEE, he/she tends to gain weight. Therefore, TDEE helps one know what is the adequate requirement of calories of his or her body.


How to Calculate the TDEE? 


The easiest way to know your Total daily energy expenditure is click on, which follow the procedure below.

This calculator requires the information about the factors which influence your TDEE. Those factors include your gender, age, height, weight and your activity level. There are also a number of units and you can provide the value or the information of the specific factor in the required unit or the one which is convenient for you.
-You then need to press the calculate button to know your TDEE. The value is highly precise and ensures 100% accuracy. It is also fast and free to use. Below is an example of how to calculate the desired value.


TDEE calculation for a male

TDEE Calculation for a female

These are the amount of calories that a 20 year old female with a moderately active lifestyle needs per day to maintain her current weight. So if she wants to lose weight she should consume calories lower than her TDEE and if she wishes to gain weight she needs to consume higher calories than her TDEE. She can consume calories equal to her TDEE if she wants to maintain weight.

Ending Note 

Some people need to lose weight to get on their perfect weight number while others need to gain it. All of it depends upon the calories you intake per day as has been discussed above. TDEE is the estimation of the requirement of the body on calories. It provides the precise value to help you know what your body needs and stick to its needs.