BMR:

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      For men: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5

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For women: BMR = (10 x weight (kg)) + (6.25 x height (cm)) - (5 x age (years)) + 161

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EXAMPLE (women) = (10 x 63kg) + (6.25 x 169cm) - (5 x 32) + 161 = 1,365

                                                  630        +         1056         -   160     + 161 = 1,365

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ACTIVITY TDEE:

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Sedentary (little or no exercise) Calorie-Calculation = BMR x 1.2

Lightly active (1-3 hours week) Calorie-Calculation = BMR x 1.35

Moderately active (3-5 hours week) Calorie-Calculation = BMR x 1.45

Highly active (6-7 hours a week) Calorie-Calculation = BMR x 1.7

If you are extra active (extremely hard exercise 7-10 hours a week plus a physical job) Calorie-Calculation = BMR x 1.9

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EXAMPLE = 1365 x 1.7 (Highly Active) = 2320 (TDEE)

 

ONCE YOU HAVE YOU CALORIE TDEE. YOU MUST MINUS 20% FROM THIS FIGURE TO ACHIEVE THE FAT LOSS CALORIE THAT’S RIGHT FOR YOU. OTHERWISE YOU WILL BE EATING AT MAINTENECE

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EXAMPLE = 2320 (TDEE) - 20% = 1856 Calories (Cutting Calories)

WOMEN AGED 32, 5'7" HEIGHT, 63KG WEIGHT, HIGHLY ACTIVE

 

BMR: Basal Metabolite Rate

TDEE: Total Daily Energy Expenditure