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The calculator below estimates your TDEE, BMR, BMI & TC. These numbers are a great starting pointing for people who are interested in losing fat and/or building lean muscles.
Before we start, let’s briefly go through the definition of each terms.
- TDEE– Total Daily Energy Expenditure. It is your maintenance calories i.e. if you eat these many calories per day you will maintain your weight. Understand and learn why TDEE is super-important.
- BMR- Basal Metabolic Rate. This number depicts your resting metabolic rate. Learn about BMR here.
- BMI-Body Mass Index.
- Deficit Calories. Based on my experience and scientific research, you will be recommended to eat these many calories if your goal is to lose weight.
- Calorie Surplus. Based on my experience and scientific research, you will be recommended to eat these many calories if your goal is to lose weight.
Note: For Maintenance simple eat the same number of calories as your TDEE
So without any delay let’s get you started and move you one step ahead in helping you build a #fabbody in the most cost-effective and timely manner possible:
For Macro Calculator click here.
Make your life easy and stop planning. Get detailed shopping lists and months of meal plans tailored to your TDEE & Macros with our
Diet Plans Features:
- Upload the Best Macros for Fat Loss or Muscle Building
- Mix of Indian and Continental Meals & Diet plans
- Pure-Continental Diet Plans [Veg & Non-Veg]
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- Pure Vegetarian [with options for Ovo and or Lacto]
- Vegans and Keto Diet Plans also included
- Three types of
caloriecount i.e. 1500 | 2250 | 2700 with-
- Options to increase or decrease 250 calories to match your exact calorie requirement [Your T.C.–targeted calories…man]
- Exact Calories and Portion Sizes Figured out for You
- More than 100+ Recipes with a minimal ingredient list
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All the best,
Q. Why do you need my personal information like gender, age, height & weight?
A. In order to calculate your BMI, BMR & TDEE, the calculator uses highly accurate formulas like the Mifflin-St Jeor Formula & the Katch-McArdle Formula [if you enter your body fat percentage]. These equations require personal information like one’s gender, age, height and weight!
Q. Why do you need my body fat percentage? Will the results
Body Fat Percentage is the amount of body fat you store. If you know your body fat percentage the calculator will use the Katch-McArdle formula which is said to be slightly more accurate then the Mifflin-St Jeor Formula.
There are many ways to predict your body fat percentage and this article discusses three ways.
However, I don’t recommend to waste your money
Check out these body fat percentage charts for both men and women and just figure out your range. It’s good enough!
Q. I am confused! Which activity level should I choose?
A. The various activity multiplier can be defined as follows:
A ‘Sedentary’ lifestyle is self-explanatory. This is where you sit all
Choose ‘Lightly Active‘ if you walk a bit, perhaps do 20-30 minutes of cardio 1-2 times a week.
Choose ‘Moderately Active‘ if you weight train 3-5 times a week or play any intermittent type activity like a sport for these many times a week. In addition, you supplement this with few cardio/HIIT sessions.
Note: I mostly choose the moderately active range.
‘Very active‘ is reserved for those people who do all the activity discussed above plus they remain active throughout the day. I would say they average more than 10,000 steps per day.
Lastly, ‘Extra Active‘ is reserved for someone who probably works out 2 times a day [close to 3 hours or more per day]. This person can be a regular marathon runner, a powerlifter or perhaps a professional athlete.
If you’re having trouble deciding between two activity factors, choose the lower one to be on the safe side.
Q. What is BMI?
A. BMI is Body Mass Index. It is simply your weight in (kilograms) divided by your height in meters squared.
You are underweight if your BMI is less than 18.5
you are in normal range if it is between 18.5 to 24.9, and
Overweight if your BMI is between 25 to 29.9 and
Obese if it is over 30.
It’s same for both men and women.
It does not take into account muscle mass, bone density etc and therefore a natural weightlifter with more muscle mass may be overweight according to BMI!
Q. What is BMR?
A. BMR is Basal Metabolic Rate.
A basal metabolic rate is the amount of energy expressed in calories that a person needs to keep the body functioning at rest. Just imagine you lying down on a sofa the whole day..doing nothing at all…
The energy that your body will burn will be related to breathing, blood circulation, controlling body temperature etc. And BMR accounts for about 60 to 70% of the daily calories burned.
By the way, BMR declines at [1-2]% per decade after you turn 20.
Do note that BMR is a function of how much lean Lean Mass you have.
High Lean Mass=High BMR.
Similarly more you weigh= High BMR
Q. What is TDEE?
A. TDEE is defined as Total Daily Energy Expenditure. It is your maintenance calories which means if you eat these many calories you will maintain your weight.
TDEE is the sum of BMR + TEA + TEF.
Here is a comprehensive article that will explain TDEE in more detail.
Q. What is a calorie deficit? How did you calculate it?
A. A calorie deficit is the number of calories one should eat if their goal is to lose weight. In my more than a decade of
Let me explain using an example.
Let’s say your TDEE is 2500 calories. If you eat these many calories you will maintain your weight.
In order to lose weight, you need to eat less than 2500 calories.
20% of 2500 calories = 500 calories. Therefore your calorie deficit comes out to be: 2500-500= 2000 calories.
One pound of body fat has 3,500 calories. This means in order to lose 1 pound of body fat in any given week, you need a deficit of 3500 calories per week which comes out to be 500 calories/day!
You can eat 10% less than TDEE, or you can eat up to 30% less than TDEE.
Either of these ranges can be employed for a slower or an aggressive fat loss. However, it’s best to consult a master weight loss coach to know what approach suits you the best!
Lastly, going out the range of 10-30% less than TDEE is not recommended and will not give you optimal results!
Q. What is a calorie surplus? How did you calculate it?
A. A calorie surplus is the number of calories one should eat if their goal is to build muscle.
In my more than a decade of experience as a lean muscle coach, I believe that a 10% surplus is the sweet spot when it comes to gaining muscle.
However, do note, if you are
Related: A Step-by-Step Approach to Building Muscle: The Ultimate Guide