They can help you determine the right calorie deficit for your specific needs and goals.Īim for a safe and sustainable rate of weight loss (0.5-2 pounds per week)Ĭreate a calorie deficit of 500-1000 calories per day to achieve this rate of weight lossįor example, if your TDEE is 2,258 calories per day, you could aim to consume 1,258-1,758 calories per day to lose 0.5-1 pound per week
Bmr tdee professional#
It is always a good idea to consult a healthcare professional or a registered dietitian for personalized nutrition advice.
It’s important to note that calorie needs are individual and can vary based on factors such as age, sex, weight, height, body composition, and activity level. For example, if your TDEE is 2,258 calories per day, you could aim to consume 1,258-1,758 calories per day to lose 0.5-1 pound per week. This can be achieved by creating a calorie deficit of 500-1000 calories per day. The amount of calorie deficit you need depends on your weight loss goals and how quickly you want to achieve them.Ī safe and sustainable rate of weight loss is generally considered to be about 0.5-2 pounds (0.2-0.9 kg) per week. To lose weight, you will need to create a calorie deficit by consuming fewer calories than your body needs. Use the next prompt to get your calorie deficit plan. The next step is to calculate your calorie deficit based on the TDEE. It seems that ChatGPT does not calculate the numbers properly or does not have a calculator 🙂 just make sure the numbers are correct. StepĬalculate BMR using the Mifflin-St Jeor equation: BMR (men) = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5ĭetermine activity level: sedentary (1.2)Ĭalculate TDEE using the formula: TDEE = BMR x Activity Level Keep in mind that these are just estimates, and your actual TDEE may be different due to various factors such as muscle mass and genetics. If you want to gain weight, you will need to consume more calories. If you want to lose weight, you will need to consume fewer calories than this. This is the number of calories you need to maintain your current weight.
Since you said you are not active, you can use the sedentary activity level factor of 1.2. Next, you need to determine your activity level. Using your provided information, your BMR would be:īMR (men) = 10 x 100 kg + 6.25 x 183 cm – 5 x 35 years + 5 You can calculate your BMR using the Mifflin-St Jeor equation:īMR (men) = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5 Your Basal Metabolic Rate (BMR) is the number of calories your body needs to function at rest. To calculate your Total Daily Energy Expenditure (TDEE), you can use the following formula:
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