Home Workout ® App - Daily Caloric Goal Calculator (BMR and TDEE)

If you’re looking to improve your health and achieve your fitness goals, whether it’s losing weight, gaining muscle or maintaining your current weight, understanding your Daily Caloric Goal is essential. This calculation is based on two key concepts: BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure).

What is BMR?

BMR (Basal Metabolic Rate) refers to the amount of calories your body burns at rest, just to maintain vital functions such as breathing, regulating temperature and maintaining a heartbeat. This number varies depending on factors such as age, sex, weight and height.

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including not only the body's basic functions, but also the energy you expend through daily activities such as walking, exercising, or even doing household chores.

How to Calculate BMR

The most common formula for calculating BMR is the Harris-Benedict Equation , which uses the following factors:

• For Men :

  $$BMR=88,$$ 36 + ( 13 , 4 × p and s the and m k g ) + ( 4 , 8 × the l t u r the and m w m ) − ( 5 , 7 × i d the d and and m the n the s ) BMR = 88.36 + (13.4 \times weight \, in \, kg) + (4.8 \times height \, in \, cm) - (5.7 \times age \, in \, years)

• For Women :

  $$BMR = 447,6 + (9,2 \times peso \, em \, kg) + (3,1 \times altura \, em \, cm) - (4,3 \times idade \, em \, anos)$$

For example, for a 30-year-old woman, weighing 65 kg and 170 cm tall, the calculation would be:

$$BMR = 447,6 + (9,2 \times 65) + (3,1 \times 170) - (4,3 \times 30) = 1.450 calorias/dia$$

How to Calculate TDEE

To calculate TDEE , you need to multiply your BMR by a physical activity factor, which varies depending on your activity level:

• Sedentary (little or no physical activity): BMR x 1.2
• Lightly active (light exercise 1-3 days per week): BMR x 1.375
• Moderately active (moderate exercise 3-5 days per week): BMR x 1.55
• Very active (intense exercise 6-7 days per week): BMR x 1.725
• Extremely active (very intense exercise or physical work): BMR x 1.9

If the woman in the previous example has moderate physical activity (works out 3-5 times a week), the TDEE calculation would be:

$$TDEE=1.450\times 1,55=2.247,5c$$ the l the r i the s / d i the TDEE = 1,450 \times 1.55 = 2,247.5 calories/day

How to Set Your Daily Calorie Goal

Now that you know your TDEE, you can adjust it based on your goal:

• Weight Loss : Reduce calories by about 15-20% of TDEE. For the previous example, the goal would be to consume between 1,798 and 1,910 calories per day.
• Weight Maintenance : Keep the TDEE as your daily calorie goal, without adjustment.
• Gaining Muscle Mass : Increase calories by about 10-15%. In this case, the woman in the example would need to consume between 2,472 and 2,586 calories per day to gain muscle mass.

Conclusion

Calculating your Daily Caloric Goal based on BMR and TDEE is an efficient way to manage your weight and achieve your fitness goals. Knowing the exact number of calories you need per day helps you optimize your diet and training, making the transformation process more effective and healthy.

Home Workout ® App

Do you want to achieve your fitness goals effectively and without complications? Home Workout ® App is the perfect solution to transform your daily training into a simple and personalized experience. Check out some of the advantages: