## How to Calculate your Basal Metabolic RateAs previously discussed earlier within this section of our webiste, an individual's The first step for any individual who has a fitness goal to lose or gain weight is to determine the total number of calories that their body burns per day. More specifically, an individual’s BMR value is the total number of calories their body requires for all normal bodily functions (excluding all activity factors). Such bodily functions include keeping the heart beating, inhaling and exhaling air, digesting food, making new blood cells, maintaining body temperature and every other metabolic process that occurs within the body. An individual's BMR can account for burning as much as 70% of the total calories expended. While the An individual's TDEE level can be considered their personal maintenance level. By knowing the number of calories your body burns on a typical day, you can then design a weight loss program that is centered around your specific TDEE value. According to research conducted by exercise physiologists William McArdle and Frank Katch, the average maintenance level for women in the United States is 2,000-2,100 calories per day, and the average for men is 2,700-2,900 per day. Please note that these figures are only averages and can vary greatly. For example, there are triathletes that require a diet consisting of 6,000 or more calories per day just to maintain their current weight level. There are several methods an individual can use to determine their TDEE value. These methods typically include factors such as The first method discussed will be the The second method is the ## The Harris-Benedict Formula (BMR based on total body weight)The Harris-Benedict formula utilizes separate equations for men and women. This is due to the fact that men generally have a higher level of lean body mass (LBM) than women, and this phenomenon is accounted for in the men's equation. Since the Katch-McArdle formula accounts for LBM, a single equation applies to both men and women. BMR Formula (Standard English)**Women BMR**= 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)**Men BMR**= 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year)
BMR Formula (Metric)**Women BMR**= 655 + (9.6 x weight in kilos) + (1.8 x height in cm) - (4.7 x age in years)**Men BMR**= 66 + (13.7 x weight in kilos) + (5 x height in cm) - (6.8 x age in years)
## BMR Example
## Calculate Your TDEE valueNow that you have calculated your BMR using the Harris-Benedict approach, it is time to calculate your TDEE value. To do this, simply multiply your BMR value by your activity multiplier from the chart below:
**Sedentary**= BMR X 1.2 (little or no exercise, desk job)**Lightly Active**= BMR X 1.375 (light exercise/sports 1-3 days/wk)**Moderately 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)**Extremely Active**= BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, etc.)
Our female subject's BMR (Metric) is 1,339 calories/day. Activity level is moderately active (work out 3-4 times per week), so her activity factor is 1.55.
## Katch-McArdle Formula (BMR based on lean body weight)
## Katch-McArdle Example:
Now that you have calculated your BMR using the Katch-McArdle approach, it is time can calculate your TDEE value. To determine your TDEE from your BMR, simply multiply your BMR by your appropriate activity multiplier. Our Female Subject's BMR is 1,312 calories/day, activity level is moderately active (work out 3-4 times per week), so her activity factor is 1.55.
As is evident from the previous example, the difference in the TDEE values derived from both formulas is statistically insignificant (2,075 calories vs. 2,033 calories). This is due to the fact that the female used in the example was of average body size and composition. The primary benefit realized from factoring lean body mass into the equation is an increased level of accuracy when the individual's body composition is skewed towards either end of the spectrum (very muscular or very obese). ## Adjust Your Caloric Intake According to your Personal Fitness GoalOnce an individual has calculated their specific TDEE value, the next step is to adjust their daily caloric intake to facilitate the achievement of their weight loss goal. The mathematics associated with ## Negative Calorie Balance is Essential to Losing Body FatCaloric intake vs. caloric expenditure is the bottom line when it comes to effective weight loss. For example, if an individual is consuming more calories per day than they are burning per day, they will simply not lose any excess body weight, no matter what type of foods or food combinations they consume. While it is true that certain foods are more readily stored as fat than others, it is important to remember that Once the human body is at a caloric deficit, the body will be forced to utilize stored body fat to make up for the energy deficit. ## Daily Calorie Deficit GuidelinesIt's universally accepted that severely decreasing an individual’s caloric intake can lower their basal metabolic rate, decrease their thyroid output, and cause the loss of lean muscle mass. The most medically-approved guideline for decreasing an individual’s caloric intake is to Another approved approach would be for an individual to reduce their caloric intake to a level that is ## Example #1Female subject weighs 120 pounds TDEE is 2,033 calories/day Daily caloric deficit to support losing 1 pound of weight per week is 500 calories
## Example #2- Our subject's daily caloric deficit required to promote weight loss based on a 20% reduction of her TDEE is: (.20 X 2,033 =
**406 calories/day**)
## Determine Ideal Body WeightNow that you have determined the total number of calories that your body burns in a given day, it is time to determine your ideal body weight. There are several methods that can be used to determine your optimum weight. Each of the techniques used for determining your optimum weight are thoroughly discussed within this section of our website. Once you have determined your ideal weight, you will be able to To begin, you will want to first, define a fitness routine and a dietary approach that will facilitate the achievement of your personal weight loss and fitness goals. Thereafter, as you embark on your path towards the obtainment of your personal fitness goals, you will want to We have specifically included articles that are designed to provide you with all of the information needed for you to put together a thorough health and fitness routine. The articles are designed to facilitate your specific fitness goals in not only a timely manner, but with a safe and medically approved approach. |