1. Calculate your BMR (basal metabolic rate):
- Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
- Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in years )
2. Multiply your BMR by the appropriate activity factor, as follows:
- Sedentary (little or no exercise): BMR x 1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
- Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
- Extra active (very hard exercise/sports & physical job or 2x training): BMR x 1.9
3. Your final number is the approximate number of calories you need each day to maintain your weight.
Your Total Daily Energy Expenditure (TDEE) is an estimate of the calories a person burns each day.
Basal Metabolic Rate (BMR) is the number of calories required to keep your body functioning at rest.
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TDEE & BMR Calculator Explained
If you want to build lean muscle, lose weight or body fat, or even maintain your current weight, there are a few facts you should know first. Would you agree no two people are exactly the same, not even twins? In case you agree, it makes sense that they will have different calorie needs. With this in mind, there will likely be different calculations.
To get a clear indication of the calories one would need to consume to maintain their present-day weight, they should take advantage of the TDEE and BMR Calculator.
What is BMR (Basal Metabolic Rate)
Everyone has a minimum number of calories they need to survive or to maintain a certain weight. This is what we call the basal metabolic rate (BMR), but what is used for?
Your BMR is the number representing the amount of calories your body needs to function properly while you’re binge watching your eyelids. In other words, when you’re doing nothing at all.
While you base your BMR largely on unconscious behaviours such as breathing, any changes in your normal daily activities won’t lower or raise a person’s BMR. Nonetheless, when you increase your muscle mass, you increase your BMR.
Naturally, the body needs more calories to gain more muscle. The more muscle mass you have, the more calories you’ll burn while motionless or when you’re not doing anything at all.
What is TDEE (Total Daily Energy Expenditure)
Your Total Daily Energy Expenditure (TDEE) is an estimate of the calories a person burns each day. What must be remembered is that you calculate your TDEE by determining the Basal Metabolic Rate (BMR), the thermic effects of food and activities, and non-exercise activities.
The TDEE includes any energy spent while exercising (no exercise to extreme workouts), working, eating, and sleeping. If you plan on bulking up or sculpting, the free TDEE calculator is vital to your success.
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Disclaimer: Everyone is different and other factors will need consideration when getting a BMR that’s accurate. Please consider the results from this BMR calculator and only use it as a guide. It does not take the place of the advice from a health expert. In order to decipher the results of the BMR calculator, take into account lean body mass.
Always consult a medical professional when making any changes to your diet or lifestyle as it affects your health.