Step 1
Step 1: Calculate Your Total Daily Energy Expenditure (TDEE)
To know how many calories you need daily, you must first calculate your Total Daily Energy Expenditure (TDEE).
Step 1.1 – Calculate Your Basal Metabolic Rate (BMR)
Your BMR (Basal Metabolic Rate) is the number of calories your body burns at rest. Use the following formulas:
Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Example – Male (80kg, 175cm, 25 years old):
(10 × 80) + (6.25 × 175) - (5 × 25) + 5 = 1,774 kcal/day
Example – Female (65kg, 165cm, 25 years old):
(10 × 65) + (6.25 × 165) - (5 × 25) - 161 = 1,395 kcal/day
Step 1.2 – Multiply by Your Activity Level
Once you have your BMR, multiply it by your activity level to get your TDEE (Total Daily Energy Expenditure).
Sedentary (little to no exercise): BMR × 1.2
Lightly active (1-3 days per week): BMR × 1.375
Moderately active (4-5 days per week): BMR × 1.55
Very active (6-7 days per week): BMR × 1.725
Example – Male (Moderate Activity - BMR 1,774 kcal/day):
1,774 × 1.55 = 2,750 kcal/day
Example – Female (Light Activity - BMR 1,395 kcal/day):
1,395 × 1.375 = 1,918 kcal/day
🔥 Your TDEE is how many calories you burn daily!
Now, let’s adjust it for fat loss or muscle gain. 👇