Tdee Calculator
Want to know the most accurate amount of calories you could be on which accounts for the energy discrepancies between muscle (roughly 13.2 cals per kilo) & fat (4.4 cals per kilo)?
Cue: The Muller Equation
It has shown to be the most accurate for Western Society.
Instructions below!
For this, you will need to take your body fat to determine your Lean Body Mass (LBM) and Fat Mass (FM).
If you're unsure, have a look at the photo.
LBM = Total Weight - Fat Mass.
This is the weight of all other tissues outside of Fat Mass.
Fat Mass = Total Body weight / 100 x body fat %.
So, if you're a 25 year old female weighing 60kg and (roughly) 20% body fat: FM = 60kg X 0.20 = 12kg FM.
LBM then = 60kg - 12kg FM = 48kg.
The best way to find out an estimate of your Fat Mass, is either by Calipers (Skin Folds) or Dexa Scan.
Bare in mind that even a Dexa scan has a 5% variance in accuracy so what I would recommend is viewing images below to find roughly where you sit.
**Please note:
Essential fat is the MINIMUM amount of fat needed for the body to survive. For women, this is from 10 to 13%, and for men, it’s between 3 to 5%. You cannot LIVE without this amount.
An ATHLETIC Woman generally falls between 14% and 20% whilst an ATHLETIC man is between 6% & 13%.
A FIT woman is between 21-24% whilst, for a man, it’s 14-17%..
Our metabolism often matches our energy intake - if you’re eating below predicted TDEE, yet haven’t had any fluctuations in weight or food intake in the past 3 months, then chances are your current intake is your TRUE TDEE. The same can be said for if you are eating more than your projected requirements & weight has remained stable.
Our body will accomodate for lifestyle behaviours - it is smarter than we are, don’t ever forget that.
As far as activity is concerned, here is a rough breakdown of what those look like:
- 1.2 = Sedentary (little to no exercise and sedentary job)
- 1.375 = Light Activity (light exercise or moderately active job)
- 1.55 = Moderate Activity (some exercise or a moderately active job)
- 1.7 = Active (regular exercise and an active lifestyle)
- 1.9 = Very active (regular intense exercise or a hard labour job or both)
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