Скачать или смотреть Calculating BMR, LBM & TDEE

You’ve found your dietary lifestyle, Now what?
Now we start finding out what your approximate daily caloric needs are.
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This is the Ballerina video I spoke of is actually really interesting - its a neat point of view on basic dietary deficits/surpluses and how they aid you in weight loss/gain:
   • Counting Calories with a Ballerina  
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Calculating BMR/RMR- Basal metabolic Rate -
Basal Metabolic Rate Or Resting Metabolic Rate – in short – is an estimate of the amount of calories you burn just to live – or - what your body uses (calorically) at rest, to function; digest, keep your heart pumping, to breathe, keep your brain working etc. The main point is CALORIES BURNT AT REST
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If you are not average in weight or height (like say you are very lean, super tall, or very muscular) the numbers can vary drastically. In this case, using your lean body mass (LBM), via the JJ Cunningham equation or the Katch-McArdle Equation are a better option for accuracy.
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The good thing about the Cunningham/Katch-McArdle calculation means that averages for your age and height group are NOT taken into account – meaning its your actual information without “Averages bias” or average for your sex, age, height group.
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Calculating LBM – Lean body mass -
Lean body mass is everything on you that isn’t fat. Note there is still a small amount of fat within the muscle tissue, within your brain, marrow and organs (about 3%ish)
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I cheat by using my scale’s BF% calculation, but Bodybuilding.com has a BMR & LBM calculator (which is listed and has never been far off from my own calculations or scale’s) But to calculate:
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Take your total body weight (in kg) X bodyfat%(as a decimal) = n
then, Your total body weight (in kg) - n = LBM (in kg)
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Below are the BMR equations
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Katch-McArdle (BMR) (calories/day):
370 + (21.6 x LBM)
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Cunningham: RMR (This formula is similar to Katch-McArdle, but provides a slightly higher estimate.)
500 + (22 x LBM)
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https://inbodyusa.com/blogs/inbodyblo...
https://www.acefitness.org/certifiedn...
https://www.bodybuilding.com/fun/lbm_...
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Remember I said this is an estimate of your BMR/RMR – that’s because genetics, sex, age, height & weight, BF%, diet, Body temp, overall health, temperatures you are exposed to, glandular function and exercise all can influence your BMR to be higher or lower. For example, BMR naturally drops with age, some people have fast metabolisms, men typically have a higher BMR, Diets reduce BMR, if you “run hot” you burn more, thyroid hormones can increase/decrease BMR …I could go on….
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Once you’ve found your BMR (if you are doing this by hand) you can now calculate your TDEE
Note that many online calculators will do both for you, but many do not list which equation they are utilizing. Also note that this number will change over time as you gain and lose weight, and gain or lose muscle mass - so recalculating as changes occur is always a needed.
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TDEE – Total daily energy expenditure. -
This is when we actually have to face facts and be honest with our self – how much activity do we REALLY DO…not just what we think we do, or hope we do. During my bulk and cut I range during the week from being very active up to extremely active, during my maintenance I am moderately active up to very active.
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I usually do a middle ground of 1.8 or 1.85, during my bulk/cut. Currently I am dealing with a cold and light flare up so I am lightly to moderately active using 1.4 as my middle point. As your diet and fitness program change, be sure to come back and adjust this, or if you change jobs and become more/less active.
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As an example, I will use part of my last week’s calculations using the Katch McArdle & Cunningham equations:
I was 125lbs at 14ish % BF (it actually hit 12 for a few days!) = 107.5lbs =48.76Kg
Katch McArdle EQN: Cunningham EQN:
(21.6 X 48.76)+370 = BMR (22 X 48.76)+500=BMR
1053.216+370 = 1423.216 1072.72 + 500 = 1572.72
1.9 X 1423.216= TDEE 1.9 X 1572.72 = TDEE
2704.1104= TDEE 2988.168 = TDEE
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Knowing the above numbers now means….
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This is the point we start with on building a diet program...
But that is for another video!
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