All About Calorimeter Indonesia

There is a scientific definition for calories, but for our purposes - calories are a unit of measure for the energy that our body uses for all vital processes. In essence, calories = energy, energy is needed to survive. Determine how many calories you need depending on your goals. Calculations are provided below.

Overview of Total Daily Energy Expenditures

Total Daily Energy Expenditures (TDEE) refers to the number of calories used on a typical day. This value is derived using three factors:

Rest Metabolic Rate (RMR) - The number of calories burned maintains your body's vital functions - pumping blood, breathing, and maintaining temperature. This accounts for around 70% of your TDEE.
Thermic effects of food (TEF) - The amount of calories burned by digesting and processing food. This account is around 6-10% of your TDEE.
Energy used during physical activity - Number of calories burned while doing any physical activity - walking, exercising, shopping - whenever you are not resting. This covers about 20% of your TDEE.

Note: This percentage is for the average person. Medical conditions can play a large roll in slowing or speeding up the RMR. Also, the energy used during physical activity can vary dramatically. For example, if you practice for an Ironman, the energy you spend during training will be much higher calorimeter indonesia than someone who takes their dog on a one-kilometer walk at night to exercise.

Estimating Total Daily Energy Expenditures

There are a number of ways to estimate your TDEE. Most of them involve multiplying your weight with the "amount of physical activity" variable.

For example (From: FitDay):

For people who do not move: Weight (lbs) x 14 = the price of day / day
For people who are quite active: Weight (lbs) x 17 = day / day price
For active people: Weight (lbs) x 20 = cal / day

Where do they get this "amount of physical activity" variable? This is based on the idea that you break the Metabolic Rate (RMR), equal to your weight (lbs) multiplied by 10. Then, your activity level (other variables) is added.

Example:

Take a man 180 lb. Find the RMR: 10 x 180 = 1800 calories. He was quite inactive - he worked in the office all day, went home, took his dog for a short walk, cooked dinner, and fell asleep on the couch - almost every day. So, we will take the variable "Powerful Person" from 14. Ten of 14 is to estimate the RMR, leaving us with four. 4 x 180 = 720 calories. So 1800 (RMR) + 720 (Physical Activity) = 2,520 calories to maintain the current weight with the current level of activity. Or simply; 14 x 180 = 2,520 calories.

Understanding HOW this "physical activity" variable is calculated is a good knowledge to have.

How accurate is this?

Two things - RMR will vary from person to person. Based on lean muscle, age, genetics, supplements, etc., some people have a higher / lower RMR than others. Variable, 10, is average.

Second, wherever you see or what institution places the "physical activity" variable, there will be a little difference. It also depends on the person who does the calculation. As an example; You might think you are very active, while realistically you are just active enough. This is a matter of perception.

How can I be more accurate?

To get a more accurate picture of how much physical activity you are following, you must track calories burned. The key here is to make sure no matter what method you use, your weight is entered accurately. Body weight is one of the biggest factors in determining calories burned. This method is not 100% perfect, but they can more accurately determine your level of physical activity. This can be done in several ways:

GPS Watch - use when walking, running, cycling, etc.
Sports Equipment - many cardio machines at the gym will count calories burned.
Calorie Calculator - this will take your (weight) x (time) x (variable for activity) to calculate the calories released. HealthStatus offers a very inclusive calculator.

Implementing this is easy. We will still think of RMR by multiplying your weight (lbs) to 10. Then add all the calories you have burned through physical activity. As an example; 180lb man = 1,800 RMR. After work he went to the gym where he ran for 30 minutes on a treadmill, lifted the weights, and then shot the hoop for 30 minutes. Burning about 982 calories. So, 1,800 + 982 = 2,782 calories per day to maintain his current weight with a lot of physical activity