TDEE CALCULATOR? – BMR CALCULATOR – HOW TO CALCULATE TDEE? and HOW TO CALCULATE BMR?

While during planning your weight loss program. It is very important that you have to know about the amount of energy that how many calories consumed by your body each day.

And How many calories you may eat during your diet plan and fitness program with or without doing any exercises and physical activities.

Calorie is the unit of energy.

For that you have to know and understand these following terms:

**TDEE**(TOTAL DAILY ENERGY EXPENDITURE)**BMR**(BASAL METABOLIC RATE)

**HOW TO CALCULATE TDEE and HOW TO CALCULATE BMR (MUST SEE LATEST VIDEO 2018)**

https://www.youtube.com/watch?v=8grpRpnez8g

Contents

- 1 WHAT IS TDEE ? ( TOTAL DAILY ENERGY EXPENDITURE):
- 1.1 HOW TO CALCULATE TDEE? – CALCULATE TOTAL DAILY EXPENDITURE
- 1.2 BMR CALCULATOR TO LOSE WEIGHT
- 1.3 WHAT IS BMR (BASAL METABOLIC RATE)
- 1.4 ACTIVITY FACTORS FOR TDEE
- 1.5 TDEE CALCULATOR for Sedentary activity
- 1.6 TDEE CALCULATOR FOR Light Active Exercise
- 1.7 TDEE CALCULATOR FOR Moderately Active Exercise
- 1.8 TDEE CALCULATOR FOR Very Active Exercises
- 1.9 TDEE CALCULATOR FOR Extremely Active Exercises

# WHAT IS TDEE ? ( TOTAL DAILY ENERGY EXPENDITURE):

The “Energy expenditure” is the quantity or the amount of the energy or calorie consumption that a person use to perform for physical function such as:

- Deep breathing,
- Circulating blood stream,
- Digesting food,
- Physical motion.

As a matter of fact, Your “total daily energy expenditure” (TDEE) is the full total number of the calories from fat that you burns every day.

Moreover, To prevent from putting on weight, your energy consumption or calorie consumption must be well balanced with energy expenses.

## HOW TO CALCULATE TDEE? – CALCULATE TOTAL DAILY EXPENDITURE

### TDEE CALCULATOR

To Calculate TDEE the following equation used:

TDEE= BMR x Activity Factor

Now, In the above Equation we can see BMR (BASAL METABOLIC RATE) and Activity Factor. Therefore to calculate TDEE you have to know about BMR and how to calculate BMR (BMR CALCULATOR)?

## BMR CALCULATOR TO LOSE WEIGHT

## WHAT IS BMR (BASAL METABOLIC RATE)

BMR is the amount of energy consumed by the body while the person or individual body is in the position of complete rest.

In simple definition, BMR means How many calories your body have to burn in a day at complete rest position.

As a matter of fact that Basal metabolic rate (BMR) may vary from person to person and gender which means the BMR for women is different with BMR for men.

### BMR CALCULATOR

### HOW TO CALCULATE BMR (BASAL METABOLIC RATE)

BMR may depends on your

- Gender
- Age
- Height
- Weight

The BMR may decreased with decrease in age and decrease in lean body mass.

Increase your muscle mass has increase the effect of BMR.

Therefore BMR has been calculated in very restrictive manner when the body is in complete rest.

**Harris-Benedict Equation:**

Harris-Benedict Equation is used to calculate the BMR created and discovered in 1919.

As can be noted that the BMR for women is different with BMR for men because the body weight structure and size of women is different with men. therefore it can be calculated differently.

BMR calculator may divided according with gender:

### BMR CALCULATOR FOR WOMEN: (IN Metric)

According to Harris-Benedict equation, The BMR calculator for women (in metric) is:

### BMR CALCULATOR FOR WOMEN: (IN IMPERIAL)

According to Harris-Benedict equation, The BMR calculator for women (in imperial) is:

### BMR CALCULATOR FOR MEN: (IN METRIC)

According to Harris-Benedict equation, The BMR calculator for men (in metric) is:

### BMR CALCULATOR FOR MEN: (IN IMPERIAL)

According to Harris-Benedict equation, The BMR calculator for men (in imperial) is:

## ACTIVITY FACTORS FOR TDEE

After you calculate your BMR the another factor which is use in TDEE calculation is your Activity Factors.

Activity factors are the amount of Physical activities or the amount of exercises that you have done during weight loss program.

What type of Physical exercises or Physical activities you have done?

- Sedentary

- Lightly Active

- Moderately Active

- Very Active

- Extremely Active Exercises

## TDEE CALCULATOR for Sedentary activity

Sedentary activity means that when a person do very little exercise like no exercise or only do just desk job.

### How to Calculate TDEE for Sedentary Activiy?

For Sedentary Activity

- Miles Walked = 0
- Pedometers Steps = 0

## TDEE CALCULATOR FOR Light Active Exercise

As can be seen, In a light active exercise a person do very light exercises i.e

the person can do exercise and sports only 1 to 3 days in a week.

### How to Calculate TDEE for Light Active Exercise?

For light Active Exercise

- Miles Walked = 2 to 3 miles
- Pedometers Steps = less than 9000 steps

## TDEE CALCULATOR FOR Moderately Active Exercise

Generally Speaking, In a Moderately active exercise a person do moderate exercises i.e

The person can do exercises and sports 3 to 5 days in a week.

### How to Calculate TDEE for Moderately Active Exercises?

For Moderately Active Exercises

- Miles Walked = 4 miles
- Pedometers Steps = 9400 steps

## TDEE CALCULATOR FOR Very Active Exercises

Moreover, In a Very active exercise a person do heavy exercises i.e:

The person can do exercises and sports 6 to 7 days in a week.

### How to Calculate TDEE for Very Active Exercise?

For Very Active Exercises

- Miles Walked = upto 10 miles
- Pedometers = upto 23500 steps

## TDEE CALCULATOR FOR Extremely Active Exercises

For the most part, In a Extermely active exercise a person do very heavy exercises, very heavy physical activities also do trainings 2x every day.

### How to Calculate TDEE for Extremely Active Exercises?

For Extremely Active Exercises

- Miles Walked = More than 10 miles
- Pedometers = More than 23500 steps