In the world of health and fitness, knowing your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) can be crucial. These values help you understand how many calories your body needs to maintain its current weight or achieve your desired fitness goals. The Growwithjo Calculator is a handy tool that simplifies this process, allowing you to effortlessly determine your BMR and TDEE.
The Formula of Growwithjo Calculator
The Growwithjo Calculator employs a well-established formula to calculate BMR. For men, the formula is as follows:
BMR for Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)
For women, the BMR formula differs slightly:
BMR for Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)
Once you’ve determined your BMR, you can proceed to calculate your TDEE. To do this, you’ll need to consider your daily activity level. The calculator provides typical activity factors for different lifestyles, making the process straightforward:
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise or sports 1-3 days a week): BMR × 1.375
- Moderately active (moderate exercise or sports 3-5 days a week): BMR × 1.55
- Very active (hard exercise or sports 6-7 days a week): BMR × 1.725
- Super active (very hard exercise or a physically demanding job): BMR × 1.9
Your TDEE is the result of multiplying your BMR by the activity factor corresponding to your lifestyle. This value provides valuable insights into your daily calorie needs.
Simplifying the Process: A Useful Table
To make things even more convenient, the Growwithjo Calculator offers a table of general terms that people commonly search for when trying to determine their daily caloric requirements. This table serves as a quick reference guide, saving you the time and effort of manually calculating these values each time.
| Activity Level | Activity Factor |
|---|---|
| Sedentary | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Super active | 1.9 |
Example of Growwithjo Calculator
Let’s walk through an example to illustrate how the calculator works:
Suppose you are a 30-year-old woman with a height of 160 cm and a weight of 60 kg. You engage in moderate exercise 4 days a week. First, calculate your BMR using the formula for women:
BMR = 447.593 + (9.247 × 60) + (3.098 × 160) – (4.330 × 30)
BMR ≈ 1266.3 m²
Now, determine your TDEE by multiplying your BMR by the activity factor:
TDEE ≈ 1266.3 m² × 1.55 (for moderately active)
TDEE ≈ 1960.215 m²
Your estimated TDEE is approximately 1960.215 m², which represents the number of calories you need to maintain your current weight.
Most Common FAQs
BMR, or Basal Metabolic Rate, is the number of calories your body needs to maintain its basic functions at rest. It’s the energy your body requires to keep you alive, such as breathing and maintaining body temperature.
TDEE, or Total Daily Energy Expenditure, is the total number of calories your body needs in a day, accounting for your BMR and daily activity level. It helps you determine the number of calories you should consume to maintain or change your weight.
Using the calculator is simple. Input your gender, weight, height, age, and select your activity level. Click the “Calculate” button to obtain your BMR and TDEE.
