After assessing your Body Type , The first thing to do is to know what is your BMR.
BMR & TDEE CALCULATOR>
|Height (in cms)|
|Fat Percentage(%)||How to Calculate you Fat Percentage!|
BMR [ Basal Metabolic Rate ]
The BMR [Basal Metabolic Rate ] is the amount of calories which is required by the body, even when the individual is not doing any physical work.The body is constantly at work, some jobs being breathing, pumping and circulation of blood, muscle contractions, brain function, production of various hormones and cellular growth. About 70% of the daily energy requirements (calories) contribute towards BMR cals. Basal Metabolic rate declines by 1-2% / decade post 20 years of age.
TDEE [Total Daily Energy Expenditure]Well, because we do many things like cycling, skating, running, swimming, gym-ming etc. we burn more calories as compared to our BMR. So we need to calculate TDEE before making any diet plans.
ENGLISH BMR FORMULA :Women BMR = [ 655 + (4.35 x Weight) + (4.7 x Height) – (4.7 x Age) ]
Men BMR = [ 66+(6.23 x Weight) + (12.7 x Height) – (6.8 x Age) ]
(Weight in Pounds, Height in Inches, Age in Years)
METRIC BMR FORMULA :Women BMR = [ 655 + (9.6 x Weight) + (1.8 x Height) – (4.7 x Age) ]
Men BMR = [ 66+(13.7 x Weight) + (5 x Height) – (6.8 x Age) ]
(Weight in Kilograms, Height in Centimetres, Age in Years)
TDEE Calorie-CalculationFor sedentary (little or no exercise)= BMR x 1.2
For lightly active (light exercise/sports 1-3 days/ week)= BMR x 1.375
For moderately active (moderate exercise/sports 3-5days/week)= BMR x 1.55
For very active (hard exercise/sports 6-7 days a week)= BMR x 1.725
Example: I go to gym 5-6 days a week (which i consider is moderately active). There for my TDEE will be ( 1711.5 x 1.55 ) = 2652.8 Kcalories.
Bravo! You are a step closer!
If you are still confused, read How much calories do you need to eat !