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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 important it is to 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. In order to know how many calories we need to consume to lose fat, we first need to know how many calories we need to perform all of our bodily functions throughout 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 calories or food you eat are “deposited” exactly equal to your calorie “withdrawal” or your daily activities and basic functions. 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 calorie needs.
1 – Basal Metabolic Rate (BMR)
BMR is the total number of calories your body burns for normal bodily functions, including digestion, circulation, breathing, temperature regulation, cell building, and all of your body’s other metabolic processes.
2 – Level of activity
The more active you are, the more calories you burn.
3 – Weight
Your total body weight and total size are also important factors in the number of calories you need. The older you are, the more calories you need to move your body.
4 – Lean body mass (LBM)
Total body weight correlates with the number of calories you need, but separating your total weight into its lean and fat components allows you to calculate your caloric needs more accurately.
5 – Age
Metabolic rate tends to decrease with age.
6 – Gender
Men tend to require more calories than women.
Ok, there are 3 ways to determine your TDEE.
1 – The “fast” method.
Fat loss = 12 – 13 calories per pound of body weight
Maintenance (TDEE) = 15-16 calories per lb of body weight
Weight gain = 18 to 20+ calories per pound of body weight
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 kilogram = 2.2 pounds.
i am a woman
I am 29 years old.
I am 5’3″ tall (63″ = 160.02 cm)
Weight 68.45 kg (150.6 lb)
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
Once you know your BMR, you can calculate TDEE by multiplying your BMR by the activity factor below.
Sedentary = BMR X 1.2 (little or no exercise, desk job)
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/sports and physical labor or 2-day 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)
i am a woman
Weight 68.45 kg (150.6 lbs)
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 this by an activity factor.
TDEE = BMR * Activity Level
= 1353.28 * 1.375
Once you’ve calculated your TDEE, you can figure out how many calories you should be consuming to start shedding fat or building muscle, depending on what your goal is.
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