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Do Let That Calorie Fool You, It Is Essential For You to Live
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 understand how essential it is that you consume enough calories for you body to work properly and how you can calculate how many calories your body burns up on a daily basis.
A calorie is energy and allows to do things like digest food, pump blood, move our arms, and breathe. In order for us to know how many calories we need to consume to remove fat, we need to first know how many calories we need to perform all of our bodily functions throughout the day (and night). This is know as your total daily energy expenditure (TDEE).
TDEE is the total number of calore is your body burns in 24 hours, including all your basic functions and activities. TDEE is also known as your “maintenance level,” because this the level where your calorie “deposits,” or the food you intake, is exactly equal to your calorie “withdrawals”, or your daily activities and basic functions. Once you have your maintenance level, you will have a reference point from which to start your program.
There are 6 things that influence your daily calorie 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 construction, and every other metabolic process in your body.
2 – Activity Level
The more active you are, the more calories you burn.
3 – Weight
Your total body weight and total size are also major factors in the number of calories you require. The bigger you are, the more calories you’ll require to move your body.
4 – Lean Body Mass (LBM)
Total body weight correlates with the number of calories you require, but separating your total weight into its lean and fat components allows you to calculate your calorie needs even more accurately.
5 – Age
Metabolic rate tends to slow down with age.
6 – Gender
Men usually 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 lb. of bodyweight
Maintenance (TDEE) = 15-16 calories per lb. of bodyweight
Weight gain = 18 to 20+ calories per lb. of bodyweight
I weight 150.6 lbs.
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 wt in kg) + (5 X ht in cm) – (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)
Note: 1 inch = 2.54 centimeters
1 kilogram = 2.2 lbs.
I am female.
I am 29 years old.
I am 5’3″ tall (63″ = 160.02cm)
I weight 150.6 lbs (68.45 kg)
BMR = 655 + (9.6 X wt in kg) + (1.8 X ht 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
Once you know your BMR, you can calculate TDEE by multiplying your BMR by the following 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/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp, contest, etc.)
I am lightly 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)
I am female.
I weigh 150.6 lbs (68.45 kg)
My bodyfat 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)
Once again multiply it by an activity factor.
TDEE = BMR * Activity level
= 1353.28 * 1.375
Once you calculate your TDEE you can then figure out how many calories you should consume to start removing fat or build muscle, depending on what your goal is.
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