The most important number in calorie calculations is the TDEE or Total Daily Energy Expenditure. ?It’s what you burn each day after everything is taken into account. ?It is sometimes called maintenance, because it’s what you need to maintain your current weight. ?So to calculate calorie needs, we need to take three things into account:
- The calories you burn just staying alive. ?This is called basal metabolic Rate, or BMR.
- The calories your burn from your daily routine, just getting through life. ?This is NEAT, or Non-Execersise Associated Thermogenesis.
- The calories you burn from exercise (cardio and weightlifting). ?This is EAT, or Exercise Associated Thermogenesis.
TDEE = BMR + EAT + NEAT.
BMR can be calculated through a number of different ways, but I like the Katch-McCardle method.
Give it a try. ?Tell the calculator below what it needs to know and see what you get. ?Remember, it’s always an estimate. ?You need to try it and see if it works. ?If it doesn’t, reexamine your assumptions re: the inputs and get a lower or higher number. ?It sometimes takes people a long time to home in on their real TDEE through some trial and error.
Or you could just go buy a Bodymedia/Bodybugg.