General | 9/8/2015 11:01:00 AM
Week 2: Calories continued, Part 2: BMR and TDEE If you missed part 1 on "Understanding Calories", please read last week's post here. It is important in understanding your numbers.
How do you calculate your BMR? Males: BMR= 10 x weight (kg) + 6.25 x height (cm) – 5 x age + 5
Females = BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age - 161
Looks complicated? Continue reading.
How do you calculate your TDEE? What does this all mean? - As explained in part 1, BMR represents the basic caloric daily needs of your body that should not be compromised, especially when thinking about losing weight.
- TDEE represents the total amount of calories you should be consuming for the basic needs of your body + the activity you will be partaking in.
- My TDEE is 2130 calories, this is the amount of calories that I should be consuming per day to maintain my body at rest, my work day, and my daily exercise.
Facts about BMR and TDEE:
- These numbers change depending on:
- Age (these numbers decrease with age, meaning we need less calories, hence if we don't change the way we eat, we gain weight)
- Weight (the more we weight, the higher our BMR. Our body has to work harder to maintain daily function)
- Activity level (sedentary vs. very active) (the more active we are the more calories/energy we need to burn, resulting in a higher BMR + TDEE)
- If your activity level changes everyday (sometimes I skip or don't have the time to workout) your total caloric need for the day will change as well.
Calculate your BMR and TDEE now! We will be back next week to tell you what to do with these numbers when weight loss, maintenance, or gain is your goal.
