Basal metabolic rate (BMR) is the amount of energy/calories your body needs to perform basic vital functions such as breathing, circulation and cell production, at rest. BMR accounts for 65-75% of total energy needs.
Total daily energy expenditure (TDEE) is the total number of calories your body uses in a day. TDEE takes into account your Basal Metabolic Rate (BMR) along with physical activity, exercise, and digestion.
(Unit Converter at the bottom of the page)
I appreciate your feedback and testimonies
Please share your stories, ask questions and request resources using the link above.
Here are definitions for different activity levels often used in Total Daily Energy Expenditure (TDEE) calculations:
Sedentary: This level typically describes a lifestyle involving minimal physical activity. If you have a sedentary job and engage in very little or no exercise, such as sitting at a desk most of the day, your TDEE multiplier for this category is usually around 1.2.
Light Exercise*: This level applies to individuals who engage in light physical activities or exercise a few times a week. It might include activities like walking, light jogging, or occasional workouts. The TDEE multiplier for light exercise is typically around 1.4
Moderate Exercise**: This category is for those who participate in regular, moderately intense physical activities. This might involve a structured exercise routine, such as daily workouts, or physically active jobs. The TDEE multiplier for moderate exercise is generally around 1.5
Very Active***: This level is for individuals with highly active lifestyles and those who engage in intense physical activity or strenuous jobs. This could encompass athletes, laborers, or people with physically demanding professions. The TDEE multiplier for very active individuals is usually around 1.7 or higher.
*Exercise: 20-30 minutes of elevated heart rate activity. This does not typically include stretching though some more active forms of yoga would be meet this criteria.
**Moderate exercise: 45-120 minutes of elevated heart rate activity.
***Very intense exercise: 2+ hours of elevated heart rate activity.
Keep in mind that these activity level categories are guidelines, and individual variations may apply. It's important to select the category that best aligns with your daily activity and exercise habits to estimate your TDEE accurately for weight management.
