ONLINE BMR AND TDEE CALCULATOR FOR MALE AND FEMALE
Input your numbers and find out your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure).
BMR is the minimum number of calories your body needs to simply survive on a daily basis. To put it a different way, this is the number of calories your body burns if you were to lay in bed all day long!
TDEE is the total daily energy expenditure based on your movement and lifestyle; either sedentary (you don’t move too much, sit most of the day) and active (exercise often).
WHAT DO I DO WITH THESE NUMBERS?
First of all, understand that these are estimated numbers and will vary depending on your exercise and actual quality of food that you intake. Secondly, the key is to burn more than you take in. A safe and healthy weight loss is 1-1.5 lbs. per week. With that said, a pound of fat is 3,000 calories, so you need to be in a deficit of 3,000 calories PER WEEK. That’s 500 deficit over the course of 6 days.
Be sure to eat at minimum your BMR. Set your caloric daily intake somewhere between BMR and TDEE. Adjust it as needed depending on your energy, activity level (how many calories are you burning in your workouts?), and overall satiety.
Too many people stick to the basic suggested 1,200 calorie diet when trying to lose weight and truthfully, no two bodies are the same, and this can be unhealthy.
In all honesty, this is simply a baseline and there are many factors that come into play when figuring out the correct amount you should be eating to reach your goals. I suggest contacting me to discuss specifics and dial the numbers in for you!
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