The higher your activity levels, the higher your TDEE is going to be since your burn more calories through movement. This means that your TDEE might vary depending on your activity levels. Everyone has a different TDEE since it depends on the BMR, thermogenic effect of foods, and activity levels. There is no such thing as a healthy TDEE. Here, you include the BMR, the thermogenic effect of foods, and daily activity or movement. On the other hand, the TDEE is the calories your body needs throughout the day to maintain your weight based on your daily activities. This means staying in bed only breathing, not moving. Is It Better To Hit Your Calories or Macros?īasal Metabolic Rate (BMR) is the calories your body needs to perform the most basic functions.Once you figure out how many calories you need based on your goal, you can determine how many grams of carbs, protein, and fats you need. Thanks to your TDEE, you can also calculate your macro breakdown. If you want a less aggressive weight loss, you can decrease your TDEE by 5-15%.įor example, if you want to reduce 20% of your total calories, this would mean instead of consuming 2,500 calories, you consume 2,000 calories. On the other hand, if you want to lose weight (caloric deficit), you reduce your caloric intake.įor example, if your TDEE is 2,500 calories, you can reduce 20% of your total calories to reach a caloric deficit, which is an aggressive weight loss. If you are looking to gain weight (caloric surplus), you need to consume more calories than your body needs.įor example, if your TDEE is 2,500 calories, you can add 50 to 500 calories depending on how fast you gain weight. Once you know your TDEE you can determine how many calories you need depending on your goals (weight gain or weight loss). With that said, to maintain your current weight, you would need to consume 1,860 calories. So, for example, if you have a BMR of 1,200 calories and you have moderate activity, this would mean multiplying the BMR by 1.55. Here is a table of the activity factors we use and how to determine which activity level you fit into. Once the calculator has your BMR, it multiplies by the activity factor to establish how many calories you need per day. Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161Ĭunningham Equation (default if they know their bodyfat %).Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5.Here are the formulas: Mifflin-St Jeor Equation (default if they don’t know their body fat %) Jeor Equation (if you don’t know your fat percentage) or the Cunningham Equation (if you know your fat percentage).
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