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Total Energy Needs Formula:
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Total Energy Needs (TEN) represents the total number of calories your body requires each day to maintain its current weight, considering your basal metabolic rate, physical activity level, and specific goals such as weight loss or gain.
The calculator uses the TEN formula:
Where:
Explanation: The equation accounts for your basic metabolic needs multiplied by your activity level, plus any additional calories needed for your specific goals.
Details: Accurate TEN calculation is crucial for weight management, athletic performance optimization, and ensuring proper nutrition intake for overall health and wellness.
Tips: Enter your BMR in kcal/day, select appropriate activity factor, and input goals adjustment. All values must be valid (BMR > 0).
Q1: What is Basal Metabolic Rate (BMR)?
A: BMR is the number of calories your body needs to perform basic life-sustaining functions at complete rest.
Q2: How do I determine my activity factor?
A: Choose based on your daily activity level: Sedentary (little exercise), Lightly Active (light exercise 1-3 days/week), Moderately Active (moderate exercise 3-5 days/week), Very Active (hard exercise 6-7 days/week), Extra Active (very hard exercise and physical job).
Q3: What should I input for goals adjustment?
A: For weight maintenance: 0; For weight loss: negative value (typically -500 kcal/day for 1 lb/week loss); For weight gain: positive value (typically +500 kcal/day for 1 lb/week gain).
Q4: How often should I recalculate my TEN?
A: Recalculate whenever your weight changes significantly, activity level changes, or goals change, typically every 4-6 weeks.
Q5: Are there limitations to this calculation?
A: Individual variations in metabolism, medical conditions, and other factors may affect actual energy needs. Consult a healthcare professional for personalized advice.