What is BMR & TDEE and how to calculate them?
After assessing your Body Type , The first thing to do is to know what is your BMR.
BMR [ Basal Metabolic Rate ]
Basal Metabolic Rate [BMR] is the amount of calories required by the body, even when an individual is not doing any physical work. The body is constantly at work. Some functions 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 calories. 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, lifting weights etc., we burn more calories as compared to our BMR. Thus the extra calories required to sustain our physical activities along with BMR is our Total Daily Expenditure [TDEE]. We need to consider TDEE before making any diet plans.
Check what is your BMR and TDEE
BMR and TDEE Calculator | |
| Gender | |
| Age (yrs) | |
| Height (cms) | |
| Weight(Kgs) | |
| Fat Percentage (%) | How to Calculate your Fat Percentage! |
| Exercise Frequency | |
BMR |
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TDEE |
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Formulae used in calculating above are as follows
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-Calculation
For 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 !