Moderately active (moderate exercise or sports 3-5 days a week): BMR x 1.55 Lightly active (light exercise or sports 1-3 days a week): BMR x 1.375 Sedentary (little or no exercise): BMR x 1.2 To calculate TDEE, multiply your BMR by the appropriate activity factor: ![]() It takes into account your BMR and your daily activity level to estimate the total number of calories you need each day. Step 4: Determine Your Total Daily Energy Expenditure (TDEE) This will give you your Basal Metabolic Rate, which represents the number of calories your body needs at rest. Perform the calculations based on the formula you've chosen. Plug your age, gender, weight, and height into the appropriate formula to calculate your BMR. As mentioned earlier, the formula varies depending on your gender. There are different formulas available to calculate BMR, with the Harris-Benedict Equation being one of the most popular. Common categories include sedentary, lightly active, moderately active, and very active. Have an idea of your daily activity level. ![]() Height, usually in centimeters or inches, is another vital input. Your weight in kilograms or pounds is a crucial factor in BMR calculations. Men and women often have different BMRs due to variations in muscle mass and body composition. This helps calculate your BMR as metabolic rates can change with age. Here's a step-by-step guide on how to use it effectively:īefore you begin, you'll need a few pieces of essential information: ![]() Understanding how to use a BMR calculator is key to harnessing its potential for your fitness journey.
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