Basic Metabolic Rate (BMR)
The energy your body needs to simply stay alive — to keep your heart beating, your lungs taking in oxygen, your brain functioning, and all the other everyday tasks your body does to maintain life. If you were in a coma, unable to move a muscle, this is how many calories you would burn.
BMR is calculated using the Mifflin-St Jeor equation, which requires age, gender, height, and weight.
Total Daily Energy Expenditure (TDEE)
Total calories you burn in a day when movement is taken into account. To do this, multiply your BMR by an “Activity Level” factor
Sedentary = BMR x 1.2
You are a couch potato with little to no intentional physical activity.
Lightly Active = BMR x 1.375
Light exercise/sports 1-3 times/week. You perform some physical activity for about 30 minutes per day (casual stroll/walk) or you do vigorous exercise (run/lift weights) 15 minutes per day.
Moderately Active = BMR x 1.55
Moderate exercise/sports 3-5 times a week.
Very Active = BMR x 1.725
Intense exercise 6-7 times/week .
Athlete = BMR x 1.9
You're an athlete who exercises 2+ times in a day or you work a physically demanding job (construction).
TDEE and Weight Management
The fundamental requirement for managing weight remains simple:
Weight Loss = calories burned > calories consumed (deficit)
Maintenance: calories burned = calories consumed
Weight Gain = calories burned < calories consumed (surplus)
By calculating your TDEE, you can identify the maximum or the minimum number of calories to consume if you wish to lose or gain weight. If you consistently consume fewer calories than the TDEE, you will enter negative calories, and your body will find the energy it needs to sustain your activities from your fat stores.
Lose: TDEE - 20%
Gain: TDEE + 20%
Carbohydrate: 4 calories per gram
Protein: 4 calories per gram
Fat: 9 calories per gram
Alcohol: 7 calories per gram
Recommended Macro Split: 40% P | 30% C | 30% F
Keto Macro Split: 25-35 %P | 5-10% C | 55-70% F