Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161īoth the Harris-Benedict and Mifflin-St Jeor formulas are based on total body weight and don't take into account lean body mass versus non lean mass (fat). Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5. In any case, it's regarded to be more accurate than either of the Harris-Benedict formulas The Mifflin St Jeor equation was created in 1990 by some doctor name Mifflin (of course) and his bud St Jeor, neither of whom I can find any info on. There are two forms of the equation, the original which was created in 1919 and the revised, which was don ein 1984 and is considered to be more accurate.Ĭalculating your Base Metabolic Rate Original Harris-Benedict Equation The Harris-Benedict formula is a method for calculating TDEE based on total body weight, height, age, and gender and is more accurate than the easy formula above. Have a higher BMR than a non-muscular person. Having a higher percentage of lean mass (muscle) also increases your BMR, Because muscle uses more energy than fat, a muscular person will BMR is at its lowest during sleep and increases slightly when you eat in order to digest food. In simple terms, BMR is the energy required for the basic processes of life.īMR can vary person to person depending on genetic and environmental factors. These functions include such things as keeping your heart beating, inhaling and exhaling air and processing oxygen, digesting food, making new blood cells, maintaining body temperature, and the other metabolic processes. While this method will give you a daily caloric range to aim for, it doesn't take into account individual metabolic factors, such as age, weight, activity level, gender and more.Ī More Accurate Method for Determining TDEEĪ more accurate method for determining your TDEE is to determine your basal metabolic rate (BMR) using your height, weight, age, and sex, then multiply the BMR by an activity factor to calculate your TDEE.īase Metabolic Rate (BMR) is the number of calories your body requires for normal bodily functions, not including activity. To gain weight, consume 18-19 calories per pound of body weight. To maintain weight, consume 15-16 calories per pound of body weight. To lose weight, consume 12-13 calories per pound of body weight. The easiest method uses only total body weight: 
There are many different formulas you can use to determine your maintenance calories, taking into account your age, sex, height, weight, lean body mass, and activity level. This is the amount of calories a person needs to maintain his or her current body weight.
There is also a difference based on genetics, which determines a person's metabolic rate, although this tends to be slight. Athletes and other very active people will have much a higher TDEE than sedentary individual. The TDEE can vary widely depending on age, weight, gender, activity level, and activities. It includes both your base calories (those needed to maintain bodily functions) and activity calories (calories added to base calories and needed to support daily activities). Total Daily Energy Expenditure, AKA TDEE, is the total number of calories you use in 24 hours. Extremely active = BMR x 1.9 (hard exercise 2 or more times per day, or training for marathon, or triathlon, etc.).Very active = BMR x 1.725 (2-3 hours of hard exercise every day).Moderately active = BMR x 1.55 (moderate exercise/activity 6-7 days/week).Lightly active = BMR x 1.375 (light exercise/activity 1-3 days/week).Sedentary = BMR x 1.2 (little or no exercise, desk job).Very active (hard exercise/workout every day)Įxtremely active (intense training 3+ hours per day, as for marathon, triathlon, etc.) Moderately Active (moderate activity/exercise 6-7 days a week) Lightly active (light activities/exercise 1-2 days a week) Sedentary (very little or no exercise desk job) You can read more about the formulas used by the calculator, BMR, and TDEE below. This TDEE Calculator uses the Original Harris-Benedict, the Revised Harris-Benedict, the Mifflinf St Jeor, and the Katch-McArdle formulas to calculate your base metabolic rate (BMR) and total daily energy expenditure (TDEE). ☰ Menu Total Daily Energy Expenditure The Total Daily Energy Expenditure (TDEE) Calculator Total Daily Energy Expenditure (TDEE) Calculator - Fast Food Macros
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