BMR and TDEE Calculations: Empowering Your Fitness Goals

Calculating Your Basal Metabolic Rate (BMR)

Basal Metabolic Rate (BMR), also known as Resting Metabolic Rate (RMR), is the number of calories your body burns at rest to maintain essential functions like breathing, digestion, and blood circulation. Accurately estimating your BMR is crucial for achieving your fitness objectives.

The Harris-Benedict Equation for BMR

The Harris-Benedict equation is widely used to calculate BMR in adults:

• Men: BMR = 66.5 + (13.8 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
• Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)

Estimating Your Total Daily Energy Expenditure (TDEE)

TDEE refers to the total number of calories you burn daily, including both BMR and calories used during physical activity. To estimate your TDEE, you'll need your BMR and an activity factor:

• Sedentary (little or no exercise): TDEE = BMR x 1.2
• Lightly active (light exercise 1-3 days per week): TDEE = BMR x 1.375
• Moderately active (moderate exercise 3-5 days per week): TDEE = BMR x 1.55
• Very active (hard exercise 6-7 days per week): TDEE = BMR x 1.725
• Extra active (very hard exercise daily or training twice per day): TDEE = BMR x 1.9

By accurately calculating your BMR and TDEE, you can tailor your calorie intake to support your fitness goals, whether weight loss, maintenance, or muscle gain.