![]() TDEE = 1.725 × BMR if you have a very active lifestyle (heavy exercise 6-7 days per week).TDEE = 1.55 × BMR if you have a moderately active lifestyle (moderate exercise 3-5 days per week).TDEE = 1.375 × BMR if you have a lightly active lifestyle (light exercise 1-3 days per week).TDEE = 1.2 × BMR if you have a sedentary lifestyle (little to no exercise and work a desk job).Your TDEE equals your maintenance calories. Next, you need to calculate your TDEE, which is the total number of calories you burn including your BMR. 43 years old) and a female (5' 3" 130 lbs. Female BMR formula = 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)īMR chart shows a male (5" 7" 170 lbs.Male BMR formula = 66 + (6.23 × weight in pounds) + (12.7 × height in inches) − (6.8 × age in years).One popular formula for calculating BMR is the Harris-Benedict formula. ![]() So, if you weigh 150 pounds, your maintenance calories will be 150 × 15 = 2,250 calories.Īnother way to calculate your maintenance calories is knowing your basal metabolic rate (BMR) and total daily energy expenditure (TDEE).īMR is the number of calories needed to maintain basic life-sustaining functions, such as breathing, maintaining blood pressure, and digesting food. Moderately active means engaging in physical activity equivalent to walking about 1.5-3 miles a day at 3-4 miles an hour, in addition to daily living activities. The first step to calculating your calorie deficit is to find out how many calories you need in a day to maintain your weight, also called maintenance calories.Ī rough estimate for calculating maintenance calories for a moderately active person is multiplying body weight in pounds by 15 (you roughly need 15 calories per pound of your body weight to maintain your current weight). To calculate your calorie deficit for weight loss, follow these two basic steps: Step 1: Calculate your maintenance calories This means eating 500 to 1000 calories below your maintenance calories a day.Ī calorie deficit means consuming fewer calories than your body uses in a day. For sustainable and safe weight loss, it is advisable to aim for losing about 1-2 pounds a week.
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