![]() ![]() This is often left out when estimating calorie needs, but you can approximate it by multiplying your BMR by 10% before multiplying by the activity factor. The thermic effect of food is difficult to estimate accurately, but is typically 10% or less of total calories. ![]() Step Three: Account for the Thermic Effect of Food The result of multiplying your BMR by the activity factor is your TDEE, which will give you a good estimate of how many calories you need every day to maintain your current weight. Hard daily exercise and physical job or two times a day training Little to no exercise, such as a desk job with no additional physical activity Factors for various levels of activity Level of Activity The following chart shows the activity favor for various levels of activity. Your activity factor varies depending on how active you are throughout the day, on average. You can do this by multiplying your BMR by an activity factor. You also need to account for your daily activity, which is a significant portion of your daily calorie needs. The Katch-McArdle equation tends to be a good formula for athletes, since it accounts for your lean body mass. The Katch-McArdle equation is another commonly used formula that also takes into account your lean body mass. The most widely used formulas for BMR are the Mifflin-St Jeor formula and the Harris-Benedict equations.
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