Calculating your daily energy requirements

There are multiple ways to calculate your daily calorie requirements.

No matter which method you choose, the most important thing is that they will all give you a starting point that you will need to adjust based on your progress.

The 2 methods in the video will both give you your BMR which you will need to multiply by an activity factor to get your TDEE (total daily energy expenditure- the amount of calories to maintain your current weight.

You then add or subtract calories from this to gain muscle or lose fat.

Here are the activity formulas and activity factors used to calculate your maintenance calories (multiply these numbers by your BMR)

Watch-McArdle formula:

- Need to know body fat % and weight in kg

- Same formula for men and women

(21.6 x Lean Body Mass) + 370

Mifflin St. Jeor:

Need to know bodyweight in kg, height in cm and age

(10 x bw in kg) + (6.25 x height in cm)- (5 x age in years)

Once you have this, add 5 to get mens BMR or minus 161 to get womens BMR

Once you have your BMR, multiply it by the activity factor below to get your TDEE (calories required to maintain your current weight)

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

If you have any questions then just post them below.