Many people chase unsustainable diets, cleansers, and pills that promise instant results when it comes to weight loss. CICO, which is calories in and calories out, is the only effective way to lose weight if you create a calorie deficit. Understanding your BMR and TDEE will help you follow the CICO method and lose weight. Read below to learn more about finding your TDEE and BMR.
What Is A Calorie Deficit?
What is a calorie deficit? According to Fitmate, a calorie deficit is when you consume fewer calories than your body uses. Suppose your body uses 2000 calories per day, and you consume 1700 calories, plus burn an additional 300 calories through physical activity.
In that case, you have a calorie deficit of 600 calories. When you consume less than your body requires, your body has to use the fat it stores for extra energy. When it does that, you burn fat and lose weight.
How Does Your TDEE Affect A Calorie Deficit?
Let’s say you’re a 37-year-old female who weighs 330 pounds, is 5’0”, and has 50+% body fat. But she is also moderately active and does 4 to 6 hours of exercise every week. Her BMR would be 1987 calories, but her TDEE with her activity level would be 3,079 calories. That would mean that if she ate at her BMR, she would have a daily calorie deficit of 1,092 calories. At seven days per week, she would lose an estimated 2 pounds per week.
That same woman, if she stayed at the same activity level, had gotten down to 117 pounds at 22% body fat; she would have a BMR of 1264 calories and a TDEE of 1959 calories. If she ate at her TDEE level, she would stay at the same weight.
How To Calculate BMR
Males and females have different formulas to calculate their BMR.
The BMR formula for females is:
655 + (4.35 x weight in pounds)+ (4.7 x height in inches) – (4.7 x age in years)
This means if someone is 200 pounds, 5’5” and 35, their BMR is 665 + (4.35 x 200) + (4.7 x 65) – (4.7 x 35), which equals 2,266 calories.
The male BMR formula is 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years). With the same information as the woman, their BMR calories would be 2,375.5 calories.
How To Calculate TDEE
- Your physical activity determines your TDEE.
- You multiply your BMR by 1.2 if you rarely exercise.
- You multiply your BMR by 1.375 if you exercise 1 to 3 times per week
- You multiply your BMR by 1.55 if you exercise 3 to 5 times per week
- You multiply your BMR by 1.725 if you exercise 6 to 7 days per week
- You multiply your BMR by 1.9 if you exercise daily, twice a day, or if you have a physical job.
There are many ways to create a caloric deficit to lose weight to reach your weight loss goals, it sometimes helps to speak with an expert before starting. If you exercise, eat under your TDEE, or at your BMR, choose healthier drinks. Don’t undereat as it harms your health in a multitude of ways.