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Weight loss or weight gain is a common aspect of modern life, aiming to achieve desired weight and physique. However, not everyone knows the safe and scientific methods for weight management. To efficiently reach personal goals, it's essential to understand the body's caloric needs. Since there's no universal standard, caloric requirements vary based on factors like weight, height, measurements, and daily activities. Here are the BMR and TDEE indices you need to know for effective weight management.
1. Basal Metabolic Rate (BMR)
BMR stands for Basal Metabolic Rate, representing the minimum calories needed daily to sustain essential bodily functions like breathing, organ functions, and blood circulation. Knowing this index enables safe weight loss strategies.
BMR is the amount of energy your body needs to perform basic functions (Image: Sarah)
BMR Calculation Formula: Mifflin-St.Jeor Formula
To calculate this index, you need parameters like height, weight, age, and gender.
Where: Weight is in kilograms, height is in centimeters.
For example:
A 20-year-old woman weighing 47kg and 160cm tall has a BMR of:
BMR= (9.99 x 47) + (6.25 x 160) – (4.92 x 20) – 161= 1210
2. TDEE Index
TDEE (Total Daily Energy Expenditure) is the calorie measure necessary for the body in a day, encompassing daily activities like eating, playing, resting, exercising, gym workouts, etc.
How to calculate TDEE for weight loss or gain (Image: Sarah)
Once you've calculated the BMR, determining TDEE is straightforward:
TDEE= BMR*R
With R as follows:
While BMR represents the energy required for basic body metabolism, TDEE encompasses both internal metabolism and daily activities. These are two metrics assessing daily calorie intake, serving weight loss or weight gain goals.
3. How Many Calories to Eat Per Day for Weight Loss?
Based on the above metrics, you need to calculate calorie intake based on individual factors and personal goals. Choose smart food options, check the calories of the foods you consume to understand how much energy a meal contains. Eliminate unhealthy foods and increase exercise to achieve a healthy, balanced physique.
Weight Loss
The principle for weight loss is that calorie intake must be lower than calorie expenditure. In other words, calorie intake must be higher than BMR but lower than TDEE:
BMR < calorie intake < TDEE
Daily activities help boost metabolism, stimulate the fat burning process to utilize stored energy in the body, resulting in gradual weight loss over time.
Weight loss and weight gain both rely on energy levels (Image: Sarah)
Note: Energy supply to the body should not fall below BMR levels as it can hinder bodily functions, affecting both physical and mental health. It's important to establish a balanced diet rich in nutrients like carbs, protein, fat,... while still ensuring calorie intake to support metabolism.
Weight Gain
The principle of weight gain is that calorie intake must be higher than calorie expenditure.
BMR < Calorie intake > TDEE
To gain weight healthily, you need to consume a variety of foods containing all four main nutrient groups: protein, carbohydrates, fats, vitamins, and minerals. Avoid being picky with food choices, especially ensure sufficient protein intake to build muscle and burn fat in the body. Snack on fruits or nuts, yogurt, various types of milk, soybeans,... Increasing physical activity in weight loss or weight gain is essential for the body, helping to burn fat safely and improve sleep quality.
Posted by: Marie Trương
Keywords: What are BMR and TDEE? How to calculate the amount of calories needed to lose or gain weight
