My Recommendations are if your cutting go on the higher side. You want to choose a protein goal between 0.7 to 1.2 g/lb (1.5 to 2.6 g/kg). Here are three different rates you can choose fromĠ.05 = Slow Steady Muscle Gains with Minimal Fat GainĠ.10 = Moderate Mass Gains with Some Fat GainsĠ.15 = Reckless Mass Gains with Expected Fat GainsĮxample: Lets say I wanted to do moderate mass gains with minimal fat gain.įor Fat Loss we need to subtract calories from your TDEE.Ĭaloric Goal for Fat Loss = TDEE - (TDEE x Rate)Ġ.15 = Slow Steady Fat Loss with minimal muscle lossĠ.25 = Reckless Fat Loss with Expected Muscle Mass LossĪnd there you go! You successfully hacked your Calories to reach your goal! Now let’s hack your macros. The equation for this is simple.Ĭaloric Goal for Mass Gains = TDEE + (TDEE x Rate) WHEW! Now that we found our TDEE, we can start figuring out our Caloric Goal.įor Muscle Building we need to add calories to your TDEE to gain weight. Using my examples it should look like this: So now we have all the variables to plug into the TDEE Formula. Use this chart below to determine your TEFĮxample: Since I was 13% body fat my TEF is 1.1. Lean people have a thermic effect of food that is approximately 2 to 3 times greater than obese people during rest, after exercise, and during exercise. Body composition, or more specifically body fat percentage, has been shown to be a significant determinant of how active the thermic effect of food will be within a given individual. It is the amount of energy expenditure above the resting metabolic rate due to the cost of processing food for use and storage. TEF stand for the Thermal Effect of Food. Now let’s look at the last variable in the equation, TEF. Time in Hours = 45 minutes / 60 = 0.75 hrsĮxercise Calories = (5 MET x 77kg x 0.75 hrs x 5 days) / 7 I do a moderate effort so MET = 5Įxercise Calories = (METs x Weight kg x Time in Hours x Days Exercised) / 7 NEAT will be multiplied by BMR based on the scale below which includes daily activity and occupation information.Ĭhoose your lifestyle or activity level during the day, then add your fidgeting variable to it.Įxample: I currently don’t do any cardio right now but I do train 5 days a week for about 45 minutes per day doing bodybuilding. Basically, the energy expended for everything that is not sleeping, eating, or sports-like exercise. NEAT stands for Non-Exercise Activity Thermogenesis. Here is the equation I will use, and I will explain to you how to plug in all the variables. Now that we have your BMR lets calculate TDEE! Not sure what your Body Fat % is? Just Take a best guess from the images below:Įxample, Currently I am 170lb male, at 13% bodyfat. LBM = Lean Body Mass, kina like your body’s total weight without the fat mass. If you like to use imperial use: 9.8 x (Lean Body Mass lbs) + 370 = BMR If you like to use Metric use: 21.6 x (Lean Body Mass kg) + 370 = BMR We are going to use the Katch-McCardle formula. To Gain Muscle eat more calories than your TDEE. To lose fat eat less than calories than your TDEE. TDEE is for a more advanced calculation that includes NEAT, TEF, Exercise Calories, and Cardio Calories.Ĭaloric Goal – The calories you need to consume to reach your goal, this is either a deficit or surplus from your TDEE. TDEE (Total Daily Energy Intake): Is the amount of energy in calories you burn per day. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating. There are three numbers we will need to get to calculate how many calories you need to either burn fat or build muscle.īMR (Basil Metabolic Rate): Is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. I have an excel sheet that can spit all this out for you. If you wish to skip the calculations, let me know. I have used these on myself and others to pinpoint their starting calories and macros and most importantly, have success right out the gate. I'll agree this is a long post, and lots of calculations but I promise it doesn't get better than this. The formulas I’m about to show you are not very common and you probably never seen some of them.
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