![]() ![]() ![]() If you’re wanting to add some size to your frame, you need to consistently eat above your TDEE. Losing too much weight too fast can lead to muscle loss.exactly what you DON’T want when dieting! If your are losing more than 2 lbs per week, add 100 calories back into your diet. If you are not losing at least 0.5 lbs per week, consider subtracting another 100 calories from your allotment and calculating your macros. In order for our 180 lb male to eat at a 20% deficit and still fulfill his nutritional requirements so as not to lose muscle while dieting, he would need to eat the following macro breakdown on a daily basis:Įating at this deficit should result in losing 1-2 lbs per week. Now divide 936 by 4 to get your total grams of carbs for the day: Protein: 1g / lb x 180 lbs = 180g (Calories = 180g x 4 calories / g of protein = 720)įat: 0.4g / lb x 180 lbs = 72g (Calories = 72g x 9 calories / g of fat = 648)Ĭarbs are determined by subtracting out protein and fat macros from your daily calorie allotment then dividing by 4 to get the number of carbs you eat per day Going back to the example male eating at a 20% deficit, his daily macros would be: Once you have this number, you’ll then set your macros, which we recommend setting at:įat: 0.3 - 0.4 grams per pound of bodyweightĬarbs: The remaining number of calories you have left. In our example male, this would work out to:Ĭalorie intake for weight loss: 2800 - 576 = 2,304 Now, we generally recommend that if you’re pursuing fat loss, to employ a 20% deficit. But, if you’re looking to gain muscle mass, you need to eat ABOVE your TDEE. This forces your body to pull from its fat stores to compensate for the calories you’re not ingesting each day. If you’re wanting to lose fat, you need to eat less than your TDEE. How do we put TDEE to work for us in pursuing our fitness goals? gain muscle, lose fat) you need to alter your intake to accomplish your goals. However, if you’re looking to alter your body composition (i.e. So, our example guy would need to consume roughly 2880 just to maintain his current weight. To calculate his approximate TDEE, we multiply 1.55 times his BMR, which is: That classifies him as “Moderately Active”. Going back to our previous example, let’s assume our 35 year old male trains 4 days per week following an upper / lower split with no other cardio or HIIT training during the week. Very Active (heavy exercise 6-7 days / week) = 1.725Įxtremely Active (very heavy exercise, hard labor job, training 2x / day) = 1.9 Moderately Active (moderate exercise 3-5 days / week) = 1.55 Lightly Active (light exercise 1-3 days / week) = 1.375 Sedentary (little to no exercise & work a desk job) = 1.2 Here are the tried and true Katch-McArdle multipliers: Now, to calculate your TDEE, you must then take your BMR and multiply it by an “activity factor” which are numbers based off empirical data to help estimate how many calories you burn in a given day taking all of your non-BMR numbers into account. This is the absolute minimum number of calories you body would burn if you simply laid in bed all day long. Men BMR = 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in yrs)Īs an example, let’s take a 35 year old male, 6 feet tall, 180 lbs. Women BMR = 655 + (9.6 X weight in kg) + (1.8 x height in cm) – (4.7 x age in yrs) But, just for the fun of it, here is how you would go about calculating your BMR: Thanks to the advances of modern technology, you no longer have to pull out a piece of paper, pencil, and trusty calculator to compute your TDEE. This includes all manner of weightlifting, cardio, HIIT, sprints, etc. The number of calories burned from exercise (activity performed with greater energy output than normal daily tasks). This constitutes actions like walking to the kitchen, tapping your foot, doing the laundry, etc. The number of calories burned during the day, not including exercise. Non-Exercise Activity Thermogenesis (NEAT) The number of calories your body expends processing all of the foods you eat in a given day. Think of this as your “survival” level of calories. The number of calories your body each day just to keep you alive, with zero physical activity. It is the total sum of calories you burn in a given day comprised of four key factors: TDEE stands for Total Daily Energy Expenditure. That’s why it’s absolutely crucial you know what your TDEE is and how to put it to work for you! You can do all the training you want to, but if your nutrition habits aren’t aligned with your goals, you’ll never achieve the results you’re truly seeking. ![]() No matter what your goals are (fat loss, muscle gain, better performance, etc), it all comes down to your diet. Then pay attention, because we’re about to give you the secret to success no matter what your goals are! ![]()
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