Your BMR (Basal Metabolic Rate) is the amount of calories you need to run your metabolism while at rest – think laying still in bed. Once you get up and start your day, you need more. Your TDEE (Total Daily Energy Expenditure) is what you need to get through your day.
Now take your calculated BMR and Multiply the appropriate Activity Factor. We are looking at workouts or exercise per week.
Activity Factor:
No exercise = 1.2
1-3 Workouts/Exercise = 1.375
3-5 Workouts/Exercise = 1.55
6-7 Workouts/Exercise = 1.725
7 Workouts/Exercise+Active Job = 1.9
Feel free to pick values in between the above values if you feel you belong between two categories.
NOTE: These numbers will be estimates. Your metabolism may and likely does deviate from these numbers. Your calorie requirements may need fine tuning from the values generated in the calculator. Speak with your doctor before adjusting any prescribed diet.
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