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
#Calorie deficit calculator harris benedict manual
* Extreme endurance sports or hard manual labor may call for an activity factor off the chart (greater than 1.9) To calculate your BMR, you would usually use the Harris-Benedict equation: For women, it's: BMR 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) - (4.676 × age). * Note: you can select a "customized" activity factor if you choose, such as 1.3, 1.65 or 1.85, etc.
#Calorie deficit calculator harris benedict full
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) BMR is the total of all the energy you use for basic bodily functions, not including physical activity 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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