The best way in determining Total Daily Energy Expenditure is through the use of BMR (basal metabolic rate). BMR is the total number of calories that your body requires for normal bodily functions not including external activity. Things included in BMR are keeping your heart beating, maintain your body temperature, and other metabolic processes.

Your BMR accounts for 2/3 of total daily energy expenditure. It varies from person to person greatly and anyone who says they can eat anything and not gain any weight has a high BMR. They are lucky. On another note, the more muscle you have the higher your BMR is.

Muscle is metabolically active and needs a lot of energy to sustain it, so, one of the easiest ways to increase your BMR is to engage in weight training in order to increase/maintain your lean body tissue (Muscle). This indirectly could cause body fat loss.

How to calculate BMR:

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)

NOTE:  1 inch = 2.54 cm, 1 Kilogram = 2.2 lbs.

Example:

You are male

You are 30 yoa

You are 6’ tall (182.88 cm)

You weigh 200 lbs ( 91 kgs)

Your BMR = 66 + (13.7 X 91kg) + ( 5 X 182.88 cm) – ( 6.8 X 30 yoa) = 2023.14 calories

You must now add in the Activity Multiplier

Sedentary = BMR X 1.2 (little to no exercise)

Light Activity = BMR X 1.375 (light exercise 1-3 days/wk)

Mod. Active = BMR X 1.55 (mod 3-5 days/wk)

Very Active = BMR X 1.725 (hard exercise 6-7 days/wk)

Extreme Active = BMR 1.9 (hard exercise 2X per day everyday)

YOU = 2023 calories at light activity (1.375)

(TDEE) = 2023 cals X 1.375 = 2782 calories

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