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Old 09-22-2004, 07:32 PM   #1
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ImASadGirl22 HB User
Question total daily energy expenditure???

For anyone that knows.. how do i figure out my total daily energy expenditure?? i found a website that gives me my bmr, but thats it. Does anyone know how to figure it out.

if it helps.. im 5'6 and weigh 160lbs.

thanks!!

 
Old 09-23-2004, 05:22 AM   #2
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Gopherhead HB User
Re: total daily energy expenditure???

you can do the math yourself or you can find a calculator to do it for you. The two formulas are the Harris-Benedict or the Katch-McArdle.

The Harris-Benedict formula (BMR based on total body weight)

The Harris-Benedict formula uses the factors of height, weight, age, and sex to determine basal metabolic rate (BMR). This makes it more accurate than determining calorie needs based on total bodyweight alone. The only variable it doesnít take into consideration is lean body mass.

This equation will be very accurate in all but the extremely muscular (will
underestimate caloric needs) and the extremely overfat (will overestimate caloric needs).

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 centimeters
1 kilogram = 2.2 lbs.

Example:
You are male
You are 30 yrs old
You are 5' 8 " tall (172.7 cm)
You weigh 172 lbs. (78 kilos)
Your BMR = 66 + 1068 + 863.6 - 204 = 1793 calories/day

Once you know your BMR, you can calculate TDEE by multiplying your BMR by the following activity factor.

Activity factor

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or
2 X day training, marathon, football camp, contest, etc.)

Katch-McArdle formula (BMR based on lean body weight)

The Katch-McArdle formula accounts for LBM, therefore, this single formula applies equally to both men and women and it is the most accurate method of determining your daily calorie needs.

BMR (men and women) = 370 + (21.6 X lean mass in kg)

Example:
You are male
You weigh 172 lbs (78 kilos)
Your body fat percentage is 14% (24.1 lbs fat, 147.9 lbs lean)
Your lean mass is 147.9 lbs (67.2 kilos)
Your BMR = 370 + (21.6 X 67.2) = 1821 calories

To determine TDEE from BMR, you simply multiply BMR by the activity factor listed above.

Continuing with the previous example:

Your BMR is 1821
Your activity level is moderately active (you work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1821 = 2822 calories

HTH
Nat
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Old 09-23-2004, 05:43 AM   #3
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Re: total daily energy expenditure???

I found that trial and error is a good way to account for personal anomalies. For example, a person looking to lose weight could tabulate his/her diet for a couple weeks (count calories.)
Assume this amount is MAINTENANCE...then drop it based on the desired weight loss rate...500 calories per day= 1 pound a week.

Alternatively, to get to cracking faster, just pick a number. At 5'6" and 160# a reasonable guess for weight loss might be 1500 calories. Try it for a month and see what you lose and then adjust up or down to get less or more weight loss.

Formulas are a good first approximation based on averages but nothing beats a plan that you've determined is precisely correct for YOU.

 
Old 09-23-2004, 07:15 AM   #4
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Re: total daily energy expenditure???

thanks for the responses!
i was able to figure it out that my tdee = 2133.

thanks!!

 
Old 09-23-2004, 07:48 AM   #5
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Gopherhead HB User
Re: total daily energy expenditure???

That sounds about right.

Nat
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Old 09-23-2004, 01:47 PM   #6
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Re: total daily energy expenditure???

Probably more than that- mine is 2400 and Im 5'6 120 lbs.

 
Old 09-23-2004, 04:08 PM   #7
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ImASadGirl22 HB User
Re: total daily energy expenditure???

i found a website that calculated my bmr so i used that number and the formula was given. mine is probably what it is due to my current activity level.... that was the number i came up wtih

 
Old 09-24-2004, 06:25 AM   #8
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Re: total daily energy expenditure???

Lord,
I'm muscular 6'2" and weigh 210# and work out regularly and hard but I need less than 2300 calories to lose even at a pound a month rate...2000 calories for 2 pounds. I never go below 2000 for fear of the deadly "efficiency monster."

You girls are lucky. I get minus 10 points in the weight loss game because of age...Better than the alternative (NOT getting old)

Last edited by zip2play; 09-24-2004 at 06:27 AM.

 
Old 09-24-2004, 06:49 AM   #9
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jojo64 HB User
Re: total daily energy expenditure???

What does TDEE mean? Sorry, I did the calculations but now I don't know what to do with them!

Using the first set of formulas given by gopherhead I came up with the first figure being 1707 and the second being 2048. Now what do these mean and how do I apply them?

 
Old 09-24-2004, 07:12 AM   #10
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Gopherhead HB User
Re: total daily energy expenditure???

BMR, the first number = your basal metabolic rate, the energy your body expends keeping it functioning and the amount you'd burn if you were bed ridden. BMR is roughly 70% of your total calories expended in a day (TDEE)

TDEE, the second number = your total daily energy expenditure, the amount of energy you will expend in one day doing everything you do (this includes BMR, your activites [such as jogging, swimming, etc], and your lifestyle [if you have a sitting job, a construction job, etc]). TDEE is also often called your Maintenance Level of calories - if you ate this much you'd neither lose nor gain weight.

You use these numbers to figure out what amount you should eat to lose fat but not comprimise your metabolism. It is generally advisable not to eat below your BMR, as this stresses your body too much and works against you in the long run. A good rule of thumb is to eat 20-30% less than your TDEE.
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Old 09-24-2004, 09:33 AM   #11
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Re: total daily energy expenditure???

Thanks. My figures seem high to me...........

 
Old 09-24-2004, 09:41 AM   #12
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Gopherhead HB User
Re: total daily energy expenditure???

Quote:
Originally Posted by jojo64
Thanks. My figures seem high to me...........
They usually do We're so used to thinking we need to drastically cut our calories if we want to succeed with fat loss that I am convinced this is part of the reason we so often fail.
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A foolish consistency is the hobgoblin of little minds.

 
Old 09-24-2004, 04:33 PM   #13
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Re: total daily energy expenditure???

Hi sorry I'm still upwards of 2400 Cals and I do NO excersise...really none at all, minus "lifestyle" stuff.

 
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