How Much Weight Should 2 Year Old Gain Per Month 3 Methods For Calculating Total Daily Energy Expenditure and Why it is Important For Weight Loss

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3 Methods For Calculating Total Daily Energy Expenditure and Why it is Important For Weight Loss

Total Daily Energy Expenditure (TDEE) is a measure of how much energy you use during the day. It consists of your basal metabolic rate (BMR), which is the energy you use to stay alive, and the energy you use to do everything else (walking, talking, eating and exercising).

BMR varies from person to person and between genders. Men tend to have a higher BMR than women of the same weight and height. This is because men carry less fat than women. Other factors that can affect BMR include:

Height,

· mass,

· age, (BMR declines by about 2% per decade after age 20)

· how your thyroid gland behaves (thyroxine is a BMR regulator),

· diet (starvation lowers BMR)

· internal temperature,

· outside temperature,

· Physical exercise.

There are many ways to estimate TDEE, but the most commonly used are:

· Quick and Dirty (according to body weight)

· Harris-Bededict formula

· Katch – McArdle formula (where your lean body mass was estimated)

We will use the following example for the calculations:

· She is a 40-year-old woman

· 5 feet 4 inches = 1.63 m in height

· 150 lb = weight 68 kg

· % body fat = 32%

· Wishes to lose weight.

Quick and Dirty Method:

· To lose weight = 12 – 13 calories per pound of body weight

· Maintenance = 15 – 16

· Gain weight = 18 – 19

In our example, our lady should eat 1800 to 1950 calories per day to lose weight.

Harris-Benedict (HB) formula (when you don’t know your lean body mass)

Because this method does not include a variable for lean body mass, it will underestimate the caloric needs of the extremely muscular and overestimate the needs of the extremely obese. You must first calculate your BMR and then add your activity factor to determine your TDEE

Men: BMR = 66 + (13.7 x mass in kg) + (5 x height in cm) – (6.8 x age in years)

Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)

For our example BMR = 655 + (9.6 x 68) + (1.8 x 163) – (6.8 x 40) = 1343 calories/day

The activity multiplier is estimated as follows:

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/week)

Mod. active = BMR X 1.55 (moderate exercise/sport 3-5 days/week)

Very active = BMR X 1.725 (hard exercise/sports 6-7 days/week)

Extremely active = BMR X 1.9 (heavy daily exercise/sports and physical work or 2x daily training, e.g. marathon, competition, etc.)

Our lady estimates that she is lightly active, so her TDEE can be estimated at 1.375 x 1343 = 1846 calories/day.

Katch-McArdle formula (KM). (when lean body mass is known)

Men and women BMR = 370 + (21.6 x fat-free weight in kg)

Our lady had her body fat percentage measured at her local gym at 32%, so her net body weight would be 68 x (100 – 32)/100 = 46.24 kg

So her BMR = 370 + (21.6 x 46.24) = 1369

Her TDEE using this formula would be 1.375 x 1369 = 1882 calories/day

You can see that both the KM and HB formulas produce very similar results of 1846 and 1882 calories/day, but this is only TDEE and needs to be adjusted as our lady wishes to lose body fat. So how much could she reasonably reduce her caloric intake to lose weight? That’s like asking how long a piece of string is and it would easily fill another article (hmm, maybe I’ll write that one someday!) However, as a rule of thumb, she might consider reducing calories by 15-20% and increasing exercise to include moderate workouts 3-4x weekly. She decides to cut her calories by 15%, so her total calories using all three methods are:

· Q&D = 1800

· HB = 1569

· KM = 1600

I can’t say for sure if she lost weight on either of these diets, but I’d bet her results would be better with the last two methods than the first. If you are trying to lose body fat; Good luck.

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