What is BMR?
Basal Metabolic Rate

  • The amount of calories your body burns even when resting, even while you’re sleeping! Pumping blood and breathing. 
    We all have different sized engines so we all burn different amounts of fuel.

My BMR is 1558 calories per day

Calculated using the following method”
For Women BMR = 655 + (9.6 x Weight in KG) + (1.8 x Height in CM) – (4.7 x Age in Years)
For Men BMR = 66 + (13.7 x Weight in KG) + 5 x Height in CM) – (6.8 x Age in Years)

My BMR is = 655 + 752.64 + 300.6 – 150.4 = 1557.84

What is TDEE?
Total Daily Energy Expenditure

  • The total number of calories that your body expends in 24 hours, including all activities, this is also known as “maintenance”.

Now that you know your BMR, you can calculate your TDEE by using method below:
Sedentary = Little or no exercise (desk job) = BMR x 1.2
Lightly active = Light exercise or sport 1-3 days a week = BMR x 1.375
Mod. active = Moderate exercise or sport 3-5 days a week BMR  1.55
Very active = Hard exercise/sport 6-7 days a week = BMR x 1.725
Extra Active =  Hard daily exercise/sport & physical job or 2 hard training days a week = BMR x 1.9

So for me, if I want to maintain my current weight of 78.4 (which I don’t, I still have more to lose) with my current 1-3 days of exercise I would need to consume 2142 calories. 
I must stress that this needs to be healthy food that will fuel your body.  More calories doesn’t mean bad food, it means more of the good stuff.

BMR x TDEE = Maintenance Level Calories
1558 x 1.375 = 2142

So now I know what I should be eating if I want to maintain, how do I figure out what I need to consume to lose weight.  I need to create a calorie difference.  I can keep my calories the same and do a lot more exercise or I can drop my calories and keep doing the same amount of exercise.
Obviously to gain weight you need to increase your calories about your maintenance level.

If you are eating more calories then you need to exercise.  Simplified, you will not lose fat no matter what type of food combinations you eat.  Too much of anything, even good food will get stored as fat.  You will need a calorie difference to burn fat.  This will force your body into using stored fat  to make up the short fall. 
There are approx 3500 calories in 500grams of stored fat so if you create a 3500 difference in a week through your calorie intake or a combination of that and exercise you should loose approximately 500grams and a 7000 calorie difference will see you loose approximately 1 kg, this is because we have already factored in the exercise in our TDEE calculation.

BUT, there is always a but………………….
Make sure you don’t go too low. You don’t want your body going into starvation mode. 
The most common rule of thumb is to decrease your TDEE by 500 calories per day but not more than 1000 (mine is 842) and in addition not to drop your calories below 1200 per day for women and 1800 per day for men.

Although there is some math behind finding your BMR and TDEE they are just estimates for a starting point.  Count your calories and monitor your progress to find the best number for you. 
If you don’t see the results you want then adjust your calorie intake accordingly.
At the end of the day it is not effective to reduce calories to a very low level in order to lose fat. 
The more calories you consume the better as long as the deficit is created through food and exercise.  The best approach is to lower your food consumption slightly and do more exercise, maybe longer walks or a few more times a week.


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