BMR and TDEE
Your basal metabolic rate (BMR) is the amount of energy your body would burn if you were to lie motionless for a day, without food. It’s the minimum amount of energy it costs you to stay alive for 24 hours. Your total daily energy expenditure (TDEE) is the total number of calories you burn in 24 hours based on your BMR, activity level, and food digestion aka thermic effect of food (TEF).
In order for all the systems in your body to work together, you need to eat enough calories and the minimum would be your BMR number. Digesting food burns calories and this is called the thermic effect of food (TEF). Activity level includes physical activity that is planned and unplanned. Planned activities would fall into the category EAT (Exercise Activity Thermogenesis) and unplanned activities would fall into NEAT (Non-Exercise Activity Thermogenesis). An example of EAT would be purposeful exercise such as working out and an example of NEAT would be walking to the gym.
Your BMR is determined by the following factors:
Sex
Weight
Height
Age
Ethnicity
Body Composition
Genetic factors
This means you’re in control of two things, how much you weigh and your body composition aka how much lean muscle you have compared to body fat.
I use the Mifflin-St. Jeor Equation to calculate a client’s starting point with calories. Any calculator you use to determine how many calories you need in a given day is a best guess and there is no way to say with 100% accuracy, eat this many calories and you will lose weight. The best method for knowing whether the calorie amount given is correct is to give it time, about 2 weeks minimum. Losing weight is a game of numbers and unless you try, fail, and adjust, you’ll be stuck at the same weight and your level of frustration will continue to rise.
What does this mean for you and what can you do starting today?
Calculate your BMR and TDEE.
I will gladly help you figure that number out for free, click here.
Start tracking calories.
You don’t have to track calories to lose weight, but numbers provide clarity and help with strategy.
Increase your TEF.
Eat more protein. More protein in your diet helps with satiety so you experience hunger less and it’s the one macronutrient that burns the most calories through digestion.
Increase your NEAT.
Walk more. This can be considered EAT if you plan it into your day but I don’t care about that subtle difference. Park farther, take the stairs, use your arms when you tell stories, fidget more, etc. The point is, the more active you are, the higher your NEAT will be.
Increase your EAT.
Pretty simple here, exercise more. I don’t care what form of exercise you do as long as it’s something you enjoy and can be consistent with.
I’m biased so my main choice of exercise is strength training. Not only do you build strength and muscle but it helps with burning fat (if in a caloric deficit) and builds confidence.
Do more cardio.
Walk, run, cycle, swim, fly, etc, just do something to raise your heart rate and maybe get a sweat in.
150 minutes of low-moderate intensity per week.
75 minutes of high intensity per week.
You can choose either or combine these in your week based on your schedule, program, and preference.
Don’t know where to start? I’ve got options for you
Anything else I can help with, email me here