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Discover the vibrant path to holistic health and well-being for women everywhere.

BMR (Basal Metabolic Rate)

Definition: BMR is the number of calories your body needs to maintain basic functions like breathing, circulation, and cell production while at rest.
Calculation: It's primarily influenced by factors such as age, gender, weight, and height. The Harris-Benedict equation is commonly used:
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For women: BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) - (4.7 × age in years)
Importance: Knowing your BMR helps estimate how many calories your body requires for essential functions without considering physical activity.

TDEE (Total Daily Energy Expenditure)

Definition: TDEE is the total number of calories your body burns in a day, factoring in physical activity. It includes BMR plus calories burned through daily activities such as exercise and work.
Calculation: To get TDEE, multiply BMR by an activity level factor:
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
- Very active (hard exercise 6-7 days a week): BMR × 1.725
Importance: TDEE helps in adjusting calorie intake to achieve weight loss, maintenance, or gain.

Pregnancy and Nutritional Needs

Caloric Requirements: Pregnant women have higher caloric needs, which increase with each trimester. On average, caloric intake should rise by around:
- 1st Trimester: Little to no increase.
- 2nd Trimester: ~300 extra calories/day.
- 3rd Trimester: ~450 extra calories/day.
Adjusting TDEE for Pregnancy: The calculator should adjust TDEE by adding the extra caloric needs based on the pregnancy month.

LMP (Last Menstrual Period)

Definition: The first day of the last menstrual period (LMP) is used by healthcare professionals to estimate the gestational age of a pregnancy and predict the due date.
Due Date Calculation: Pregnancy typically lasts 40 weeks from the first day of the LMP. The formula for estimating the due date:
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Due Date = LMP + 280 days (40 weeks)
Importance: Using the LMP helps predict when the baby is due, allowing for better planning during pregnancy.

Why These Are Important

BMR & TDEE help you understand your body's caloric requirements and adjust your diet for weight goals, whether you're pregnant or not.
Pregnancy-specific adjustments ensure that pregnant women consume enough calories to support both their health and the baby's development.
LMP provides a reliable method for tracking pregnancy and estimating the delivery date, essential for prenatal care.

Yoga can significantly improve BMR, TDEE, and overall health, including during pregnancy

BMR Improvement: Regular yoga practice can increase muscle mass, which in turn boosts the Basal Metabolic Rate (BMR). The more muscle mass, the higher the body’s ability to burn calories at rest.
TDEE Enhancement: Yoga also helps in enhancing TDEE by promoting moderate physical activity. Depending on the intensity of the practice, yoga can range from lightly active to very active in its impact on daily energy expenditure.
Pregnancy & Yoga: Prenatal yoga can help pregnant women by reducing stress, improving flexibility, and promoting better sleep. Additionally, it strengthens the muscles necessary for childbirth and helps manage weight gain through mild, consistent physical activity. Yoga is known for its breath control practices (pranayama), which promote better oxygen flow, crucial for both the mother and the baby.
Stress Reduction & Hormonal Balance: Regular yoga practice is known for reducing stress, which can directly affect metabolism, energy levels, and hormone regulation. By reducing cortisol levels (a stress hormone), yoga helps in maintaining healthier metabolic and energy states.

Recommended Poses:

For Metabolism: Sun Salutations (Surya Namaskar), Warrior Pose (Virabhadrasana), and Boat Pose (Navasana) stimulate metabolism.
For Pregnancy: Cat-Cow Stretch (Marjaryasana), Bound Angle Pose (Baddha Konasana), and Child’s Pose (Balasana) can aid in relaxation and core strengthening for delivery preparation.

Incorporating yoga regularly can help regulate metabolism, improve overall health, and ensure better energy management, making it beneficial for all stages of life, including pregnancy.