Leanne Nalani











{August 19, 2013}   Calculating How Much to Eat

EE_BMR3

Basal Metabolic Rate (BMR) is the total number of calories your body burns a day, at rest with no exercise.

exercise

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns a day, including the calories burned in all the activities you do.

I saw this on Amy’s blog – Formulas to figure out how much you should be consuming daily. It’s originally from this website. I’m not a number cruncher but this was very informative in learning how much to eat if you want to maintain or lose weight. There are two methods. Try them out! The first one doesn’t require you to know your body fat composition, but the second one is probably more accurate if you do.

The Harris Benedict Method

Use this formula for a very accurate estimate of your maintenance level if you know your body weight but not your body fat percentage. For fat loss, create a 20-30% deficit below maintenance.

Note: BMR = basal metabolic rate, which is the amount of energy you require for normal body functions at rest (does not include activity).

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)

Conversions

1 inch = 2.54 cm.

1 kilogram = 2.2 lbs.

Example:

You are female

You are 30 yrs old

You are 5′ 6 ” tall (167.6 cm)

You weigh 120 lbs. (54.5 kilos)

Your BMR = 655 + 523 + 302 – 141 = 1339 calories/day

Now that you know your BMR, you can calculate your maintenance level, (also known as total daily energy expenditure or TDEE), by multiplying your BMR by your activity multiplier from the chart below:

Activity Multiplier:

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 2X day training, i.e marathon, competition etc.)

Example:

Your BMR is 1339 calories per day

Your activity level is moderately active (work out 3-4 times per week)

Your activity factor is 1.55

Your TDEE = 1.55 X 1339 = 2075 calories/day

big-blue-divider-hi

The Katch McArdle Formula

Use this formula for a very accurate estimate of your maintenance level if you know your body fat percentage and lean body mass. For fat loss, create a 20-30% deficit below maintenance.

BMR (men and women) = 370 + (21.6 X lean mass in kg)

Example:

You are female

You weigh 120 lbs. (54.5 kilos)

Your body fat percentage is 20% (24 lbs. fat, 96 lbs. lean)

Your lean mass is 96 lbs. (43.6 kilos)

Your BMR = 370 + (21.6 X 43.6) = 1312 calories

To determine TDEE from BMR, you simply multiply BMR by the activity multiplier:

Your BMR is 1312

Your activity level is moderately active (working out 3-4 times per week)

Your activity factor is 1.55

Your TDEE = 1.55 X 1312 = 2033 calories per day

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Interesting…i’m saving this so I can look at it a bit closer when I have time.



It took me a long time to do my own calculations because I had to Google the conversions, but it was worth just seeing. I noticed that the second method is definitely more accurate, so if you ever know your body fat % it’s worth doing that one. It made a difference for me by like 500 calories, I think.



My BMR is like 0 calories! Ha ha ha! No, to lose weight I have to eat about 1350. I’m pretty jealous of people that can eat 2000 calories! The luxury!



Haha I know what you mean about 0 calories. On a no exercise day, I am only supposed to eat about 1250 calories!



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