Scott Bates
To lose, gain or maintain weight, you will need to create a calorie plan and track the calories you consume. Maintaining a healthy weight involves finding a balance between the number of calories consumed and the number of calories burned.
One way to do this is by calculating your BMR and TDEE.
BMR
BMR stands for Basal Metabolic Rate, which is the amount of energy (measured in calories) that your body burns at rest to maintain vital functions such as breathing, circulation, and digestion. To calculate your BMR, there are a few different formulas that can be used. The most widely used one is the Harris-Benedict equation, which takes into account your weight, height, age, and sex.
The Harris-Benedict equation for men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
The Harris-Benedict equation for women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
BMR Calculator
TDEE
TDEE stands for Total Daily Energy Expenditure. It is the total amount of calories your body burns in a day, including both exercise and non-exercise activity. To calculate TDEE, you need to first determine your basal metabolic rate (BMR), which is the number of calories your body burns at rest. Once you have your BMR, you can then factor in your level of physical activity to determine your TDEE. There are different formulas to calculate BMR such as Harris-Benedict, Mifflin-St Jeor, Katch-McArdle and others. Once you have your BMR, you can use the following multipliers to determine your TDEE:
- Sedentary (little or no exercise): BMR x 1.2
- Lightly active (light exercise or sports 1-3 days a week): BMR x 1.375
- Moderately active (moderate exercise or sports 3-5 days a week): BMR x 1.55
- Very active (hard exercise or sports 6-7 days a week): BMR x 1.725
- Super active (very hard exercise or sports, physical job or training twice a day): BMR x 1.9
In addition to monitoring your calorie intake, it is also important to focus on nutrient-dense foods, regular physical activity and making healthy lifestyle choices