Weight loss is not difficult, but how can you figure out how many calories you burn each day? To sort out this problem, learn first about BMR and TDEE. These concepts will help you to calculate how much energy you spend per day, and also allows you to set your calorie goals much more efficiently.
After when you have understood BMR and TDEE and the relation between them, it will be much easier for you to reach your weight loss goals. Let’s start with BMR and TDEE, then you will see how you can combine both into your day-to-day weight loss.
What exactly is TDEE?
TDEE, or Total Daily Energy Expenditure, is an estimate of the number of calories you burn each day after taking into account a workout. As a result, eating over your TDEE will cause you to gain weight, eating near your TDEE will cause you to maintain your weight, and eating below TDEE will cause you to lose weight. So, you should consume approximately 15%–20% of your TDEE.
How can you calculate your TDEE?
TDEE is just the quantity of calories required to complete your normal daily activities multiplied by your BMR. You can maintain your present weight if your calorie intake equals your TDEE. You can use TDEE calculator to maintain calories to control the weight.
What TDEE % is Required for weight loss?
To lose weight, you must consume fewer calories than your TDEE. According to research, a healthy calorie goal for losing weight is 75% of the TDEE. This equates to 10-12 calories per pound of body mass per day for a lot of people.
What is BMR?
Basal Metabolic Rate is how many calories you burn when your body is in a neutral position. Most People use BMR and another system of measurement to find out what amount of calories they burn each day irrespective of their physical activity. do you know a normal person has a BMR of 7,100 kJ per day, while a woman has a BMR of 5,900 kJ per day?
Why BMR is important for weight loss?
BMR and RMR show the number of calories a person burns during the day. This key point could be helpful for those persons who are trying to lose weight. If a man is struggling to lose weight, BMR could help them to find out what amount of calories to eliminate each day.
How can you find BMR?
The Mifflin-St Jeor Equation is often regarded as the most reliable equation for determining BMR, whereas Katch-McArdle Formula might be more efficient for persons who are younger and know about body fat %.
The safest and simplest method to manage a calorie reduction for losing weight is to decrease your intake by a small amount and be consistent with it. You must increase your daily calorie need to maximize the BMR for lean body mass accumulation growth.
How can you lose weight with a normal BMR and TDEE?
Now that you know the BMR and TDEE, all you have to do is to ensure your calorie intake is lower than that figure! So, if the TDEE is 2,200 calories per day, you will need to eat fewer calories to lose weight. RMR also plays important role to control the weight.
Conclusion
According to the above discussion, you have learned that the relationship between BMR and weight loss and TDEE is key to accurately set your weight loss goals. Just knowing what your body requires and how your BMR and TDEE impact your weight loss approach will help you enormously when trying to lose weight. So, keep in mind all the above steps because they will help you greatly with your weight loss.
