If you’re serious about losing weight, there are some “math facts” you need to know. First, determine your basal metabolic rate (BMR). Then, figure out your Total Daily Energy Expenditure (TDEE). After that, comes the math part…

The U.S. And the 2,000 Calories

Hack Your Diet Using Your Basal Metabolic Rate (BMR)

If you live in the U.S., you have to be living under a rock to not have heard of the 2,000-calorie diet. This was a caloric range set by the U.S. Food and Drug Administration (FDA) in 1993 for use on nutrition labels for packaged food. It was chosen, in part, because the number was easy to remember. But, the reality is that you probably do not need this many calories.

The Basal Metabolic Rate (BMR) Reflects The Number Of Calories You Need For Survival

Hack Your Diet Using Your Basal Metabolic Rate (BMR)

The BMR is different for everyone. This number represents the amount of calories your body needs daily to perform basic, life-sustaining activity. This includes all the involuntary processes in your body including in part, breathing, brain activity, pumping blood, and food digestion

Click in the link  to determine your BMR:

What’s Your Actual Activity Level?

Hack Your Diet Using Your Basal Metabolic Rate (BMR)

Be very honest when determining your actual activity level. Although you may think you’re getting quite the workout by taking a brisk walk 1-3 times a week, that activity is actually considered light activity. Once you upgrade that activity to 3-5 times a week, you’re considered moderately active.

Now The Math Part

Hack Your Diet Using Your Basal Metabolic Rate (BMR)

Use the chart below to determine your TDEE:

  • Sedentary: TDEE = 1.2 x BMR
  • Lightly Active: TDEE = 1.375 x BMR
  • Active: TDEE x 1.55 x BMR
  • Very Active: TDEE x 1.725 x BMR
  • Extremely Active: TDEE = 1.9 x BMR

 

Then, multiply your BMR by the TDEE. That is the number of calories you need to MAINTAIN your current weight. So, if you want to lose weight, you must eat less than this number of calories. Weight loss will be noticed in those most overweight first. But, all should remember that when cutting calories, make sure you are eating a proper diet, especially protein. If you don’t need enough protein, you’ll lose lean body mass from muscle loss, not fat.

What’s Your Goal?

Hack Your Diet Using Your Basal Metabolic Rate (BMR)

Use the chart below to determine your TDEE:

  • Sedentary: TDEE = 1.2 x BMR
  • Lightly Active: TDEE = 1.375 x BMR
  • Active: TDEE x 1.55 x BMR
  • Very Active: TDEE x 1.725 x BMR
  • Extremely Active: TDEE = 1.9 x BMR

 

Then, multiply your BMR by the TDEE. That is the number of calories you need to MAINTAIN your current weight. So, if you want to lose weight, you must eat less than this number of calories. Weight loss will be noticed in those most overweight first. But, all should remember that when cutting calories, make sure you are eating a proper diet, especially protein. If you don’t need enough protein, you’ll lose lean body mass from muscle loss, not fat.

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