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Gender
Height
ft in = cm
Weight
lbs = kg
Age
years old
Exercise Level
BMR
TDEE
Fat Loss
Lose one pound per week:
Consume calories a day
Lose two pounds per week:
Consume calories a day
Information
BMR is an estimate of how many calories you would burn if you were to do nothing but rest for 24 hours. This number is combined with an exercise multiplier to get your TDEE.
TDEE is the amount of calories you need to consume per day to maintain your current weight.
Fat Loss is determined by how many calories you consume with respect to your TDEE. There are 3,500 calories in one pound of fat. So if you eat at daily 500 calorie deficit with respect to your TDEE, you will lose one pound of fat per week (500 calories x 7 days a week = 3,500 calories). It is not recommended that you subtract more than 500 from your TDEE, but for extreme fat loss it can be necessary.
Further Information
Formula
We use the Mifflin-St Jeor equation to calculate your BMR and TDEE. According to a 2005 study published in the Journal of the American Dietetic Association and a 2008 study published in the American Journal of Clinical Nutrition, the Mifflin-St Jeor formula is the best way to estimate BMR. [1,2]
Body Fat Estimate
Your body fat percentage is the total mass of fat on your body divided by your total body mass. You can use the charts below to help determine what percentage you're at.
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Fig 1
Fig 2
Fig 3 (Click to view full size)
How To Lose Weight
Excess body weight is associated with an imbalance between energy expenditure and dietary intake. If you are overweight, the calories you are consuming are much higher than the calories you are burning. To lose weight, you must consume less calories than you burn. Other variables such as macronutrient balanace plays a part, but is much less important in the initial stages of weight loss. [3,4] Use the tool above to calculate your TDEE to determine how many calories you should consume on a daily basis in order to lose weight.
References