Your particular activity factor is based on how active you are at work and also any outside exercise or workouts you perform on a regular basis. The next step to estimating your total calorie needs is to multiply your basal metabolic rate by an activity factor. Step Two: Calculate the Thermic Effect of Physical Activity This tends to be a good formula for athletes and individuals that are more muscular, since lean muscle is more metabolically active than fat. This formula is slightly different as this also takes into account your lean body mass. Īnother equation is the Katch-McArdle equation. The most widely used formulas for BMR are the Mifflin-St Jeor formula and the Harris-Benedict equations. NEAT consists of your normal daily tasks, like cleaning, moving around your house, or even just fidgeting at your desk. This is also referred to as NEAT, or non-exercise activity thermogenesis. Thermic Effect of Physical Activity (TEPA): This is the number of calories burned during not only your formal workouts, but also the energy expended during non-exercise activities.However, it is also influenced by the amount of food and the quality of food that you eat, since higher amounts of food consumption requires more energy to digest. TEF is typically no more than 10% of your BMR. Thermic Effect of Food (TEF): This is the number of calories you use to digest, absorb, and metabolize your food.It includes all of your normal bodily functions, such as your breathing, heart rate, blood circulation, and brain activity. This is the number of calories your body requires to function at complete rest. Basal Metabolic Rate: Your basal metabolic rate, or BMR, is your resting metabolism.Your TDEE is composed of three main components: This is also called your total daily energy expenditure (TDEE). In order to calculate your total calorie needs, you first need to estimate the amount of energy you burn each day. How to Calculate Calorie Intake Requirements In addition, if you are trying to lose weight, you will want to create a calorie deficit, whereas someone trying to gain muscle will actually want to consume more calories. When determining your individual calorie needs, the amount you need will also depend on your specific goals and your current weight.įor instance, if you have an active job or perform high amounts of exercise, your calorie needs will be higher than someone who leads a sedentary lifestyle. This means that the amount of calories you need will depend not only on your basal metabolic rate, but also on your activity level. The food you consume every day is converted into energy that is used to fuel your basic bodily functions along with your daily activities and workouts.
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