![]() Part-Day Method Method Calorie Intake: eat 80% of your TDEE within an eight-hour window each day.3-Day Method Calorie Intake: eat 50% of your TDEE on the three fasting days, then the same as your TDEE for the other four days.2-Day Method Calorie Intake: eat 25% of your TDEE on the two fasting days, then the same as your TDEE for the other five days.And, if in doubt, choose ‘sedentary How to use your TDEE for Intermittent Fasting For optimum weight loss results, you should select your minimum weekly activity level, rather than your maximum or average. Hot tip: Many people over-estimate their activity levels. Very Active (hard exercise/sports 6-7 days a week) BMR x 1.725Įxtremely Active (very heavy exercise/ physical job/ training twice a day) BMR x 1.9 Moderately Active (moderate exercise/sports 3-5 days/week) BMR x 1.55 Lightly Active (light exercise/sports 1-3 days/week) BMR x 1.375 Sedentary (little to no exercise) BMR x 1.2 Very Active (hard exercise/sports 6-7 days a week) BMR x 1.525 TDEE Formula for MalesĬalculate BMR (Basal Metabolic Rate) using the formula below:įormula to calculate: BMR = (height in centimeters x 6.25) + (weight in kilograms x 9.99) – (age x 4.92) + 5.Ĭalculate TDEE (Total Daily Energy Expenditure)įormula to calculate: TDEE = BMR x activity level Moderately Active (moderate exercise/sports 3-5 days/week) BMR x 1.35 Lightly Active (light exercise/sports 1-3 days/week) BMR x 1.275 Sedentary (little to no exercise) BMR x 1.1 #impressive! TDEE Formula for FemalesĬalculate BMR (Basal Metabolic Rate) using the formula below:īMR = (height in centimetres x 6.25) + (weight in kilograms x 9.99) – (age x 4.92) – 161.Ĭalculate TDEE (Total Daily Energy Expenditure) According to the American Dietetic Association, it’s the most accurate equation for calculating actual resting energy expenditure to within 10 percent. Mifflin-St Jeor is gaining popularity among nutrition professionals as the most accurate way of estimating caloric needs. It was developed in 1990 and has been validated by more than 10 studies. The TDEE equation that we recommend is called the “Mifflin-St. TDEE stands for Total Daily Energy Expenditure and takes your gender, weight, height, body fat percentage and activity levels into account. There are many ways to calculate your recommended calorie intake, but one of the most effective is using a TDEE calculation. Knowing how many calories you can eat on fasting and non-fasting days is an important part of the SuperFastDiet program. What is TDEE, why do I need it and how do I calculate it? Today on the SuperBlog we address a common question among readers.
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