TDEE is calculated by multiplying your BMR by your activity factor.ġ5% below maintenance = very conservative deficit (playing it safe slow fat loss but maximum retention of LBM)Ģ0% below maintenance = conservative deficit (good starting point for people who have average body fat level)Ģ5% below maintenance = moderate deficit (good starting point for people with above average body fat)ģ0% below maintenance = aggressive deficit (maximum fat loss - recommended for obese & time sensitive deadlines)ģ5%+ below maintenance = very aggressive deficit (not recommended - high risk of metabolic slowdown & LBM loss)ĥ0%+ below maintenance = semi-starvation/starvation (potentially dangerous and unhealthy extremely high risk)Ĭalorie Intake Recommendations (Averages)įor your reference, this is the math equation for BMR used in the Harris-Benedict calculator:īMR = 655.1 + (9.6 X weight in kilograms) + (1.8 X height in cm) - 4. If you eat equal to your TDEE, you will maintain your weight, and if you eat more than your TDEE, you will gain weight. If you eat less than your TDEE, you will lose weight. Your total daily energy expenditure (TDEE) is also known as your maintenance level because this is the amount of energy (calories) you require to maintain your body weight. Total Daily Energy Expenditure (TDEE ) definition * If you're unsure whether to choose a higher or lower category, take into account your job (physical labor or desk job), how much you walk, whether your leisure time is spent in physical recreation or reading, watching TV, surfing the web, and other activity outside the gym. * If in doubt, choose a lower activity factor (underestimate) * Choose your activity factor based on your current activity, not your future predicted activity * Extreme endurance sports or hard manual labor may call for an activity factor off the chart (greater than 1.9) ![]() * Note: you can select a "customized" activity factor if you choose, such as 1.3, 1.65 or 1.85, etc. Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)Įxtremely Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, full time training, etc.) Moderately Active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk) ![]() Lightly Active = BMR X 1.375 (light exercise/sports 1-3 days/wk) Sedentary = BMR X 1.2 (little or no exercise, desk job) ![]() How Often Do I Need To Calculate My TDEE You are only required to keep calculating your TDEE if you change your activity level or have a severe change in your body weight. BMR is the total of all the energy you use for basic bodily functions, not including physical activity As far as the estimates are concerned, the calorie consumption should be increased up to 3800 calories for men and 3200 calories for women. Your basal metabolic rate is the total amount of energy (calories) your body requires daily just to maintain normal bodily functions, including digestion, circulation, respiration, temperature regulation, cell construction and every other process in your body.
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