This means that your calories in should be less than your calories out, creating a deficit. If you’d like to lose weight, you have to aim for a caloric deficit. Since in this case, you’ll burn the same amount of calories as you consume, resulting in no weight gain or loss. If you’re aiming for weight maintenance, your ideal calorie intake is simply your TDEE. To keep things simple, here we talk about three main goals: 1) maintain your weight, 2) lose weight 3) gain muscles. Once you know your TDEE number, all you have to do is decide what your fitness goal is to get your target calorie intake. Use this simple calculation to get your TDEE□ĭecide on your caloric deficit or surplus To get your Total Daily Energy Expenditure (TDEE), you have to account for your physical activity. These include your sex, age, weight, and height.īMR is the basis, but since you are not just sitting at home all day, it needs to be adjusted. Meaning that this is the amount of energy your body uses to function.īMR varies person by person, as the amount of calories your body burns depends on several personal factors. Your BMR number is the number of calories your body burns at a resting state. The very first calculation you need to make is to get your basal metabolic rate (BMR). ![]()
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