![]() You also aim to get up from your desk as often as possible to move around, and do more chores at home that require movement. ![]() You also may take leisurely walks of around 20-30 minutes, 1 to 2 days per week. ![]() Light Exercise (1-2 Days Per Week) – In this category, you have some light activity in your day, such as aiming to walk around more, doing light yoga or stretching. Note that if this describes you, we highly recommend you aim to increase the amount of movement in your life, to greatly improve your health along with your keto results. You don’t exercise regularly, and you spend a lot of time sitting, often at a desk job. Sedentary – In this category, there is very little physical movement in your day-to-day-life. Here is some information to help you determine what category of physical activity you fall into… Then, this figure helps you determine how many calories you need to eat daily to meet your energy needs. The keto calculator then uses your BMR combined with your physical activity level (PAL), to find your total daily energy expenditure (TDEE), which is how many calories you typically burn in 24 hours. Just as important as your primary personal details is the amount of energy you expend when you are active. Height & Weight: These two personalized details also factor into figuring out your unique body composition and calorie needs. Gender: Whether you’re a male or a female determines your unique body composition, with different caloric needs and requirements.Īge: As you age, (especially after age 30), your muscle mass declines, and your BMR decreases Therefore, your caloric goal will vary based upon your age. Jeor Formula to find your BMR, since it’s considered the most accurate formula: Mifflin-St Jeor Equation: How It Works / How To Use It 1) Enter Your Detailsīy entering your gender, age, weight and height, the calculator is able to determine something called your basal metabolic rate (BMR) – which is basically the amount of energy you spend (or calories you burn) while at rest, not doing anything physical.
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