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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 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 each day.
A calorie is energy and allows us 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 get rid of fat, we first need to know how many calories we need to perform all our bodily functions during the day (and night). This is known as your total daily energy expenditure (TDEE).
TDEE is the total amount of heat 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 where your calorie “deposit”, or the food you consume, is exactly equal to your calorie “withdrawal”, 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 affect 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 overall size are also important factors in the number of calories you require. The bigger you are, the more calories you will need 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 with age.
6 – Sex
Men usually require more calories than women.
Ok, so there are 3 ways to determine your TDEE.
1 – The “quick” method
Fat loss = 12 – 13 calories per pound of body weight
Maintenance (TDEE) = 15-16 calories per pound of body weight
Weight gain = 18 to 20+ calories per pound of body weight
I weigh 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 weight in kg) + (5 X ht in cm) – (6.8 X age in years)
Women: BMR = 655 + (9.6 X weight 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 a female.
I am 29 years old.
I am 5’3″ tall (63″ = 160.02cm)
I weigh 150.6 lbs. (68.45 kg)
BMR = 655 + (9.6 X weight 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)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/week)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/week)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Extra Active = BMR X 1.9 (hard daily exercise/sport and physical work or 2 X day training, marathon, soccer camp, competition, etc.)
I’m a little 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 a female.
I weigh 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)
Again multiply it by active factor.
TDEE = BMR * Activity Level
= 1353.28 * 1.375
Once you calculate your TDEE, you can then figure out how many calories you should be consuming to start shedding fat or building muscle, depending on your goal.
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