#WEIGHT CALORIE CALCULATOR PLUS#
The activity factor is based on how much physical activity you do during formal exercise plus your activity at home and work. Once you have determined your basal metabolic rate using any one of the BMR calculators above, the next step is to multiply this by an activity factor to calculate your TDEE. This formula does take into account your lean body mass.Īthletes and individuals that are more muscular may find this formula to be more accurate when estimating BMR. Since muscle mass has higher metabolic activity than fat mass, the Katch-McArdle equation was developed. These formulas do not take lean body mass into account when calculating BMR. TEF generally accounts for no more than 10% of your BMR. TEF plays a minimal role in overall metabolism and is often not included in calculations used to estimate TDEE. Thermic Effect of Food (TEF): The thermic effect of food is the number of calories your body needs to digest, absorb, and metabolize your food. NEAT consists of your simple daily tasks, like cleaning, folding clothes, or even just typing at your desk.
This includes the energy you exert during exercise and the energy expended during non-exercise activities (non-exercise activity thermogenesis/NEAT). Thermic Effect of Physical Activity (TEPA): The thermic effect of physical activity is the number of calories burned while your body is performing any type of movement or activity. This is the number of calories your body burns when you are simply sitting and breathing.īMR includes your body’s basic physiologic functions, such as breathing, heart rate, and brain activity. These includeīasal Metabolic Rate (BMR): Your basal metabolic rate is your metabolic rate while you are at rest.
Your TDEE is made up of three main elements, although most calculations use only the first two elements. This is also known as your total daily energy expenditure (TDEE). To calculate how many calories you should eat that includes your calorie deficit, you need to figure out how much energy you expend on any given day. Step One: Calculate Your Daily Calorie Needs īy combining exercise and healthy eating, you can greatly increase the likelihood of not only losing weight, but also keeping the weight off. Weight loss is best achieved when there is a focus on both reducing caloric intake in addition to physical activity. Studies demonstrate that weight loss that occurs from exercise alone is usually smaller than expected. This can be counterproductive and can actually stall weight loss and even promote weight regain after calorie restrictions are lifted. Losing excessive weight too fast can result in adverse health effects and decreased metabolism. A safe weight loss target is around 1 – 2 pounds a week. If your goal is to lose weight, you can calculate your calorie intake based on your total daily energy expenditure and your weight loss goal.
#WEIGHT CALORIE CALCULATOR HOW TO#
How to Calculate Calorie Deficit for Weight Loss We need to emphasize that this is only an estimate since there are several other factors that play a role in weight loss, but it’s a good rule of thumb to use as a starting point. Using this number, decreasing caloric intake by 500 calories each day could result in a weight loss of about one pound a week. While this isn’t set in stone, it is a good starting point to help determine a calorie deficit for weight loss. This is your “calories out.” Conversely, all the meals and snacks you consume count toward your “calories in.”īy increasing physical activity, you will burn more calories, the so-called “calories out.” Consuming healthier foods and counting calories will help you decrease your calorie intake, which is the “calories in” part of the equation for weight loss.Ī general estimate is that one pound is equivalent to about 3,500 calories. Calories equal energy, and you exert energy through all of your physical activities, from intense exercise to simply sitting at your desk doing office work.