How to use the Daily Caloric Goal Calculator (BMR and TDEE)

Whenever you’re creating a nutrition goal for a client, you have the option of using our automatic built-in calculations to determine a client’s Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). This provides you with important baseline numbers to work with and makes it easier to select effective calorie and macro-based goals.

 

Basal Metabolic Rate (BMR)

This is the amount of energy a person burns (or expends) each day while at rest. In other words, it's the minimum number of calories needed to keep a body functioning.

BMR is calculated using the Mifflin-St Jeor equation, which requires an individual's age, gender, height, and weight, and is used as a baseline number when creating nutrition and exercise programs.

 

Total Daily Energy Expenditure (TDEE)

This is the estimated number of calories a person burns (or expends) each day.

TDEE is calculated by multiplying an individual's BMR by a coefficient based on their daily activity level or the amount of exercise they perform each day. It is used to determine the optimal number of calories an individual should consume to achieve their fitness goals.

To make this possible, we’ve embedded industry-standard equations directly into our nutrition goal builder that do all the calculations for you using the information your clients add to their profiles, including height, weight, age, and gender as well as activity level.

 

Client Activity Levels

The client activity level feature helps you better understand your clients’ existing exercise habits and lifestyle and build complementary exercise and nutrition plans. 

Using their TDEE along with the information they’ve shared with you about their fitness and wellness goals, you’ll be able to level up your nutrition coaching and determine the ideal number of calories they should consume daily to achieve their goals—whether that’s weight loss, maintenance, or muscle building.

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Please note: this field can only be controlled and edited by you as the trainer. Use the information they provide on their consultation form or through direct conversations with you to fill in the field. You can change a client’s activity level whenever you like, so their nutrition goals can be quickly modified as they progress in their fitness journeys.

 

Examples:

1. Client needs to gain 1 lb per week. Her activity level has been selected by the trainer as "Very Active". According to her BMR and TDEE calculations, she needs a surplus of 500 calories per day. The Daily Caloric Goal is shown at the bottom of the page. If the trainer choses to use that number, they select "Use this" and that number will auto populate on the left side under Set a Nutrition Goal.

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2. Client needs to lose 0.5 lbs per week. Her activity level has been selected by the trainer as "Very Active". According to her BMR and TDEE calculations, she needs a deficit of 250 calories per day. The Daily Caloric Goal is shown at the bottom of the page. If the trainer choses to use that number, they select "Use this" and that number will auto populate on the left side under Set a Nutrition Goal.

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