This question is often asked very frequently, especially by those who attended the fitness centers.
answer to this question is always the same: " ... depends ."
fact different goals require different calorie intakes. In addition, each person is different. Even if two people have the same age, gender, height and weight, and have a similar amount of lean body mass, may still have very different caloric needs.
Do not panic, today we will try to figure out how to calculate theoretically, by the help of formulas, your TDEE (ie DAILY CALORIE NEEDS). You are ready? Then let's begin!
How to calculate your TDEE
Calculate your total daily energy expenditure begins with the calculation of your basal metabolic rate. The reason why we're starting with BMR is contributing to most of TDEE.
There are many calculators readily available on the Internet for the calculation of both the BMR that the TDEE. But the way to really understand how they work, is to understand the equations that underlie it.
So, this is exactly what we understand today cerceremo together!
One of the most popular models for calculating BMR , is the ' Harris-Benedict equation , which takes into account the' age , of ' high and weight .
Women BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
Men BMR = 66 + (13, 7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
the next step in understanding TDEE would be to calculate the thermal effect of food, and factors not to exercise and exercise.
To do this, the researchers determined a number of "multipliers activities" , known as multipliers Katch-McArdle .
To calculate your TDEE Approximate then, just multiplied these factors of activity your BMR :
- Sedentary (little or no exercise + work desk) = 1.2
- slightly active (light exercise 1-3 days / week) = 1.375
- Moderately active (moderate exercise 3-5 days / week) = 1.55
- Very active (heavy workout 6-7 days / week) = 1.725
- highly active (very heavy exercise, hard work, training 2x / day) = 1.9
My advice is still to rely on an expert so that you can achieve your goal.
About objectives, finally we will examine how to use the TDEE to improve body composition, both for muscle gain for fat loss.
- If you want to lose fat , you must eat fewer calories than your TDEE. This forces your body to draw energy from its fat stores to make up for the calories that do not consume each day.
- If you want to gain muscle mass, you must eat more calories than your TDEE. To gain weight, you have to be in a caloric excess. Coupled then with a rigorous training program custom designed for you by an expert, those extra calories will be used for the construction of new muscle tissue.
Finally remember: If you think that a professional will cost too much, you do not know what it'll cost you an amateur!