These are the settings Cronometer uses to estimate your total daily energy expenditure (TDEE), in other words, the Calories (or kilojoules) you burn in a day. Cronometer populates your diary with an estimate of your total daily energy burned through BMR and your Activity Level at the beginning of each day in order to make planning your energy intake for the day a bit easier.
Adjusting these settings will update the TDEE calculation highlighted in blue, so you can see how the changes you make impact your energy burned.
Your total energy burned in a day is made up of:
- Basal Metabolic Rate - energy burned at rest.
- Activity Level - energy burned through activities of daily living and exercise.
- Exercise - energy burned during workouts and structured physical activity logged manually or imported from linked devices.
- Thermic Effect of Food - energy burned digesting your food.
Basal Metabolic Rate (BMR)
Cronometer calculates your Basal Metabolic Rate (BMR) by using the Mifflin St. Jeor Equation. BMR is the amount of energy that a person needs to keep the body functioning when at rest.
Edit your BMR by choosing Custom from the drop-down menu and entering a custom value in the box below. This will be a fixed value, unlike using the Mifflin St. Jeor Equation which will fluctuate with changes in your age, sex, height and weight.
Your activity level is an estimate of the calories you burn throughout the day beyond your BMR, including activities of daily living and exercise. We recommend leaving the setting on the default Sedentary and logging your exercise separately by adding an exercise on the diary page. Another option is to set your activity level to None and sync your account to a wearable activity tracker that counts general movement throughout the day.
Consider the following descriptions when choosing the activity level that is right for you:
Comatose or using an activity tracker which includes general activity.
Sedentary (BMR x 0.2)
Little or no exercise. You will burn some additional calories over and above BMR even for light activity such as watching TV, working at a desk, etc. Use this setting if you are synced to a device that tracks workouts only (not tracking general activity).
Lightly Active (BMR x 0.375)
Basic daily living (sitting, eating, walking around the office or house). Light exercise/sports 1-3 days/week
Moderately Active (BMR x 0.5)
Moving frequently through the day (construction work, stocking shelves, cleaning, etc.) and/or moderate exercise 3-5 days/week
Very Active (BMR x 0.9)
Intense activity through the day such as manual agricultural work or competitive athletic training.
Set your own fixed daily value for calories burned due to general exercise.
Variable Calories Burned
These options affect your calories burned dynamically. This means they vary day-to-day based on the exercises and foods that you log in your diary.
When you log exercises in your diary, the energy burned will be added to your energy target. Un-tick this box to log exercises without adding them to your energy target.
Thermic Effect of Food
The thermic effect of food (TEF), also called diet-induced thermogenesis, is the rise in your metabolic rate after eating a meal. It takes energy to digest protein, carbs, fat and alcohol and this contributes a small amount to the total energy you burn in a day. Select this option to include an estimate of the energy burned from digesting your food.