Please remember to consult a medical expert if you want to gain or lose a lot of weight. If you are looking to gain or lose weight, you can also use this number as a point to eat more or less then, respectively. Tailor your nutrition and fitness goals with precision. Alongside TDEE, access key metrics like BMI, BMR, and IBW. Using your weight, height, age, and activity level, get an accurate insight into your Total Daily Energy Expenditure. For men: BMR (10 x weight in kg) + (6.25 x height in cm) (5 x age in years) + 5. Determine your daily caloric burn with our TDEE calculator. Use an online BMR calculator or the Mifflin-St Jeor Equation to estimate your BMR based on your age, gender, weight, and height. Thanks to the Harris-Benedict calculator and Harris-Benedict equation, you can know the perfect amount of calories (or maintenance calories) to eat if you want to keep your body weight as it is. Here is how you can calculate your weight loss calories: 1. Total deficit for the week: 4,000 calories Note that the deficit is still the same, but eating at maintenance on workout days and increasing the deficit on rest days from 500 to 1,000 may help. ![]() Keeping a healthy diet and using the Harris-Benedict calculator to keep an eye on your BMR will make it easier for you to stay in good health. If you are extra active (very hard exercise/sports & a physical job): calories = BMR × 1.9.įor more on BMR, check out the Mifflin St Jeor equation calculator and the Katch-McArdle formula calculations.Very active (hard exercise/sports 6-7 days a week): calories = BMR × 1.725 and.Moderately active (moderate exercise/sports 3-5 days/week): calories = BMR × 1.55. ![]() Lightly active (light exercise/sports 1-3 days/week): calories = BMR × 1.375.And if you want to maintain your weight, you need to eat enough calories to match your BMR. Sedentary (little or no exercise): calories = BMR × 1.2 calorie deficit by eating fewer calories than your BMR.To determine your TDEE (Total Daily Energy Expenditure), multiply your BMR by the appropriate activity factor, as follows: The coaches at Precision Nutrition can help you build habits that improve your physical and mental health, bolster your immunity, help you better manage your stress, and get sustainable weight loss results.
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