A unit of energy
Total Daily Energy Expenditure (This is the most important number to know when losing weight.
Resting Metabolic Rate (Your resting metabolic rate is made up of your basal metabolic rate, how much your body burns not including movement)
Non-Resting Metabolic Rate (Energy / Calories used when moving and digesting food)
Basal Metabolic Rate (How many calories you would burn at complete rest, this depends on your weight, age and height.)
Non Exercise Activity Thermogenesis
(Energy / Calories used to move but not include exercise. Such as walking to the shops, going up and down stairs, gardening, fidgeting etc.)
Thermic Effect of Food
(Your body uses on average 10% of your TDEE on digestion, foods high in protein have a slightly higher Thermic Effect)
Exercise Activity Thermogenesis (Energy / Calories used during Exercise)
What is BASAL METABOLIC RATE (BMR)?
Everybody requires a minimum number of calories to live. This minimum number is called the basal metabolic rate (BMR). Your BMR is the number of calories your organs need to function while you perform no activity whatsoever. You can think of it as the amount of energy you'd burn if you stayed in bed all day.
Since your basal metabolic rate is based largely on involuntary functions like breathing and pumping blood, changes in your day-to-day activity don't do much to raise or lower this number. However, increasing muscle mass does increase BMR, because muscle is metabolically "hungry" and it takes more energy to maintain more muscle. This means that when you have a lot of muscle mass, you'll burn more calories at rest.
WHY DOES YOUR BMR MATTER?
Once you know your BMR, you can use it to calculate the calories you actually burn in a day. From there, you can determine how many calories you need to eat to gain muscle, lose fat, or maintain your weight.
The overall number of calories your body uses on a daily basis is referred to as your "total daily energy expenditure" (TDEE).
TDEE It's determined based on your BMR as well as your activity level throughout the day. This varies significantly based on your activity level, age, and sex. Generally, men have a higher TDEE than women because they have more muscle mass, and both TDEE and BMR tend to fall regardless of gender as you age.
Scroll Bellow to use the BMR/TDEE CALCULATOR.
Keep in mind, though, that it's impossible to know your exact TDEE, as your activity levels will change day to day, and the only way to get 100 percent accurate BMR numbers is through laboratory testing.
The TDEE equation that we use is called the "Mifflin-St. Jeor Equation". It was developed in 1990 and has been validated by multiple studies. Mifflin-St Jeor is gaining popularity among nutrition professionals, as the most accurate way of estimating caloric needs. According to the American Dietetic Association, it's the most accurate equation for calculating actual resting energy expenditure to within 10 percent. To calculate your TDEE, as well as Calorie targets, input your current details below, making sure you choose the correct gender. Learn more about calories and the importance of NEAT (Non Exercise Activity Thermogenic's) by reading below.
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Some useful information to take away: Your TDEE can also have additional variables; for example an active job, daily movement, Non Exercise Activity Thermogenic's (NEAT for short). By consciously moving more you can increase your NEAT. Taking the stairs, walking up escalators, parking your car further away in a car park, avoid standing still. All of these things are using up additional energy compared to staying sedentary, in turn burning more calories and increasing your TDEE. However, we do not include this into your TDEE, as these variables can continuously change. In short, this is additional bonus movement, that will aid in weight loss.
Additionally, medical conditions such as autoimmune disorders, PCOS, under-active thyroid, or being on medication such as HRT, can decrease your overall TDEE. If you are someone that fits into this category, speak to a doctor to understand how this might impact you, and what changes would be beneficial for you to implement, to help you lose weight.