1. Basal Metabolic Rate (BMR)

BMR, or basal metabolic rate The number of calories your body needs to function when at rest is known as your basal metabolic rate, or BMR. Males and females have different calculations.

2. Total Daily Energy Expenditure (TDEE)

Based on your level of activity, TDEE is the total number of calories you burn in a day. Your BMR is multiplied by an activity factor to determine it.

Formula: TDEE = BMR × Activity Level

Activity Levels:

• 1.2 - Minimal Activity (mostly sedentary lifestyle)
• 1.375 - Lightly Active (light exercise 1-3 times per week)
• 1.55 - Moderately Active (regular exercise 4-5 times per week)
• 1.725 - Highly Active (daily exercise or high-intensity workouts 3-4 times a week)
• 1.9 - Extremely Active (intense exercise nearly every day)
• 2.0 - Super Active (intense daily training or a physically demanding job)