Basal Metabolic Rate, BMR is how many calories you need daily to simply support the function of your body.
Total Daily Energy Expenditure, TDEE, is how many total calories you burn every day.
You must first work out your BMR:
The formula is slightly different from men to women, but you’ll find both options below.
Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161
And now workout your TDEE:
To do this, simply multiply your BMR by one of the following that best fits your activity level
- Sedentary (no exercise): x 1.2
- Light Activity (1-3 days of exercise): x 1.3
- Moderate Activity (3-5 days of exercise): x 1.55
- Heavy Activity (6-7 days of exercise): x 1.725
- Very Heavy Activity ( 7 days/physical job along with working out): x 1.9
If you’re a 30 year old male, weighing 100kg, 6ft (182.88cm) your formula will look like this
10 x 100+6.25 x 182.88 – 5 x 30 + 5 = 1998
So your BMR is 1,998 calories.
To get your TDEE, if you train 4 times a week, take your previous 1,998 and multiply by 1.55 which will give you 3,096 calories.
From this you can now workout what you need to eat to maintain your current weight.
To cut, deduct 10-15% and to bulk add on 10-15%. Some usually edit this after a few weeks, after they see how their bodies are responding.
You can easily manage your macros in MyFitnessPal and track calories and macros either as you go or through meal prepping.