I wrote a while ago about what is a BMR and TDEE figure. Or however you say that in english…but I thought I would freshen that up a bit with what I’ve learned since then.
Lets start with defining: What is BMR?
BMR (basal metabolic rate) – its the lowest amount of calories you should be eating per day. The base amount. Like doing nothing but watching TV and making a dent in the couch lowest amount of calories you should be eating for the day.
Wait. Even more basic – what is a calorie? Its energy.
TO find out what your BMR is simply find the best website (Im still looking) or follow the following formula:
English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )
So my BMR would be: 655+1078.8+318.42-169.2 = 1883.02
So thats the amount I should be eating even if I’m just a bump on the log for the day. Now TDEE what is that? TDEE (Total daily energy expenditure) the maximum calories you can eat in a day – depending completely on how active you are.
How do you calculate that? Well: To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
So my BMR is 1883.02 and I do moderate exercise 3-5 days a week: 2918.68
I personally don’t think thats correct, but there are a lot of TDEE calculators on the internet. Man, if thats my TDEE I am eating way too little.
Maybe I need to double check that.
I would recommend hitting several of them so you can get a general idea of where your calorie intake should be. For example; for me I used to be between 2100 and 3600. I know, huge gap right? I will definitely let you know about my weight loss since figuring this out.
Starting weight: 315
Current weight: 248.9
Goal weight: 200 – I’m reaching for it but honestly I’ll be happy with anything below 230
Dietary plans: counting calories and low carb; not eating after dinner, working out on an empty stomach
Workout plan: walking, exercise bicycle, turbo fire
Reason for: to be healthy and happy and there for my kids