![]() Note that weight and height are in metric units: if you use the imperial system, then you will have to convert from pounds to kg, and from feet/ inches to cm. Remember your order of operations (PEMDAS). This equation is quite popular because most people readily have access to all of the information required, unlike the Katch-Mcardle formula which requires % body fat, the Mifflin-St Jeor equation only requires common factors like weight, height, age, and genetic gender. Alternatively, one could also increase activity level to lose weight, or set a caloric deficit and increase activity level to meet one’s needs. If this individual wanted to lose about a pound a week, then they would set a 20% deficit on this number: 2664*0.80= 2131 calories. This is how many calories this individual needs to take in each day to maintain their current weight and activity level. Solving the above equation gets us 2664 Calories. The BMR is then multiplied by the activity level multiplier to get your TDEE, this magic number is the calorie goal to maintain your current weight and activity level.Ī 200 lb individual with 20% body fat who is lightly active.įirst, convert 200 lbs to 90.7 kg ( google). However, it can be somewhat estimated by photo comparison ( google image search), or you can learn how to measure at home ( with a google search), or you can have it measured professionally (local universities often offer these services at their health centers, or you can ask your doctor). This is, unfortunately, also the formula’s biggest downfall, because most people do not know their % Body Fat. One of best features of the Katch-McArdle Formula is that it utilizes % Body Fat, which is a great indicator of the fitness condition that an individual is in. It functions the same for men and women, unlike other calorie calculations that require a different equation per gender. This formula is often considered the best, especially for lean individuals. This base rate value is then multiplied by the ALM that best matches your personal lifestyle to get an approximation of your daily maintenance calories, or TDEE. On the other hand, the two equations below will calculate your basal metabolic rate (the daily calories needed just to run your body in rest, with no additional activity). The Activity Level Multipliers (ALM) approximate the number of calories burned through additional daily activity (or the additional energy you need to do your every day tasks: such as walking, talking, working, or exercising). But, before we can get to those, we will need to look at the activity level multipliers (ALM) because they apply universally to both methods. Most of the automated calorie calculators that you find online use these two methods. Or (using the same numbers) you are only losing at a rate of 0.5 lbs per week: this would suggest a 250 calories discrepancy (which - again - can come from both your Fitbit and yourself).I’m going to discuss two equations in this piece, they are both used to calculate daily calories (aka Total Daily Energy Expenditure or TDEE): They are called the Katch-McArdle Formula, and The Mifflin-St Jeor Equation. Let’s say your Fitbit says you burn 2500 calories in average, you eat 2000 calories (also in average), but you are not losing any weight: this would suggest your Fitbit overestimates expenditure by 500 calories (or it overestimates it by 250 calories, but you also underestimate your intake by 250 calories). If you’re tracking your intake and weighing yourself, you should be able (after a few weeks) to assess that. You should try to assess how close they come to your actual metabolism and energy expenditure. ![]() The numbers they come with are therefore estimates. It’s important to realize that both calculators and your Fitbit make assumptions about your metabolism (based on your age, size etc.) in addition to that, your Fitbit tries to guess your energy expenditure / activity based on the moves of your hand, your HR etc.
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