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.

*Goals…*

*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*

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