Do you know what a calorie is? I’m sure you know that there are calories in food and that junk food has more calories. But do you really understand what a calorie is and how it works in your body? I want you to understand how essential it is that you consume enough calories for your body to function properly and how you can calculate how many calories your body burns daily.
A calorie is energy and allows you to do things like digest food, pump blood, move your arms, and breathe. To know how many calories we need to consume to lose fat, we must first know how many calories we need to perform all our bodily functions during the day (and night). This is known as Total Daily Energy Expenditure (TDEE).
TDEE is the total number of calories your body burns in 24 hours, including all your basic functions and activities. TDEE is also known as your “maintenance level,” because this is the level at which your calorie “stores,” or the foods you eat, exactly equal your calorie “withdrawals,” or your daily activities and functions. basic. Once you have your maintenance level, you will have a baseline from which to start your program.
There are 6 things that influence your daily caloric needs.
1 – Basal metabolic rate (BMR)
BMR is the total number of calories your body burns for normal bodily functions, including digestion, circulation, respiration, temperature regulation, cell building, and any other metabolic processes in your body.
2 – Activity level
The more active you are, the more calories you will burn.
3 – Weight
Your total body weight and overall size are also important factors in how many calories you need. The bigger you are, the more calories you need to move your body.
4 – Lean Body Mass (LBM)
Total body weight correlates to the number of calories you need, but separating your total weight into its lean and fat components allows you to calculate your calorie needs more accurately.
5 – Age
The metabolic rate tends to decrease with age.
6 – Gender
Men generally require more calories than women.
Okay, so there are 3 ways to determine your TDEE.
1 – The “quick” method
Fat loss = 12 – 13 calories per pound. body weight
Maintenance (TDEE) = 15-16 calories per pound. body weight
Weight gain = 18 to 20+ calories per pound. body weight
For example:
I weigh 150.6 pounds.
Fat loss = 13 * 150.6 = 1957.8
Maintenance = 16 * 150.6 = 2409.6
Weight gain = 20 * 150.6 = 3012
2 – The Harris-Benedict formula
Men: BMR = 66 + (13.7 X weight in kg) + (5 X height in cm) – (6.8 X age in years)
Women: BMR = 655 + (9.6 X weight in kg) + (1.8 X height in cm) – (4.7 X age in years)
Note: 1 inch = 2.54 centimeters
1 kg = 2.2 pounds.
For example:
I am a woman.
I am 29 years old.
I am 5’3″ tall (63″ = 160.02 cm)
Weight 150.6 lbs (68.45 kg)
BMR = 655 + (9.6 X weight in kg) + (1.8 X height in cm) – (4.7 X age in years)
= 655 + (9.6 * 68.45) + (1.8 * 160.02) – (4.7 * 29)
= 655 + 657.16 + 288.036 – 116
= 1484,196
Once you know your BMR, you can calculate TDEE by multiplying your BMR by the activity factor below.
activity factor
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1,375 (light exercise/sports 1-3 days/week)
Modification. active = BMR X 1.55 (moderate exercise/sports 3-5 days/week)
Very active = BMR X 1,725 (intense exercise/sports 6-7 days/week)
ext. Active = BMR X 1.9 (intense daily exercise/sports and physical work or 2 days of training, marathon, soccer camp, competition, etc.)
I am slightly active:
TDEE = 1484.196 * 1.375 = 2040.77
3 – The Katch-McArdle formula
BMR (men and women) = 370 + (21.6 X lean mass in kg)
For example:
I am a woman.
Weight 150.6 lbs (68.45 kg)
My body fat percentage is 33.5% (50,451 lbs fat, 100,149 lbs lean body mass)
My lean mass is 100.149 lbs (45.52 kg)
BMR = 370 + (21.6 * 45.52)
= 1353.28
Again, multiply it by an activity factor.
TDEE = BMR * Activity Level
= 1353.28 * 1.375
= 1860.76
Once you calculate your TDEE, you can calculate how many calories you need to consume to start burning fat or building muscle, depending on your goal.
