![]() Katch-McArdle fails to account for total body weight, age, height, or gender while Mifflin-St. 6 I personally don’t use the Mifflin equation because it’s easy to estimate lean body mass, as I’ll show you in a minute.īoth equations have shortfalls and are only an estimate of calorie needs. Jeor equation doesn’t account for lean body mass, but is still accurate (within 10%) for “most” people. 2-4 The most up-to-date calorie needs equation using lean body mass is the Katch-McArdle equation. This holds true not just for bodybuilders, but also for those underweight, overweight or obese. Lean body mass (muscle mass) is the chief determinant of calorie needs, more so than total body weight, age, height, or gender. These factors will be calculated as part of your TDEE, so don’t worry about them too much. You may have also heard of the thermic effect of food (TEF), which is calories burned breaking down the foods you eat non-exercise activity thermogenesis (NEAT), which is calories burned in subconscious movement like fidgeting and non-exercise physical activity (NEPA) which is calories burned in daily activities outside of purposeful exercise. For the rest of this article, we will refer to your total daily calorie needs as total daily energy expenditure (TDEE). This includes calories burned in daily activities like laundry or driving, as well as calories burned purposefully exercising. BMR does not include calories needed to support daily activities or exercise.Įstimated energy expenditure (EEE), total energy expenditure (TEE), and total daily energy expenditure (TDEE) are all fancy names for much total energy (calories) you burn in a day. For the sake of this article, we will use basal metabolic rate (BMR). Think of BMR as the number of calories necessary to sustain your various bodily systems: nervous, digestive, circulatory, endocrine (hormones), reproductive, and so on. All these different terms can be confusing, so let me explain.īasal metabolic rate (BMR), resting metabolic rate (RMR), and resting energy expenditure (REE) mean essentially the same thing, which is how much energy (calories) you burn at complete rest. ![]() “Calorie needs” are referred to by many names: basal metabolic rate (BMR), resting metabolic rate (RMR), resting energy expenditure (REE), estimated energy expenditure (EEE), total energy expenditure (TEE), and total daily energy expenditure (TDEE). Don’t worry, we will get to gaining muscle and losing fat in a minute. The first step is to figure out how many calories you need to maintain your current weight based on your physical stats and activity level. It’s time for some simple, straightforward steps to determine how many calories you need to maintain your current weight, strip fat, or pack on lean mass, depending on the stage of your fitness journey. ![]() On the flipside, consuming too few calories (either unintentionally or by restricting intake), may cause hormone imbalances, inability to lose stubborn fat or gain muscle, poor training performance, infertility, compromised immune function, nutritional deficiencies, and more. Just by losing weight, many people can improve blood triglycerides and heart health, reduce their risk of diabetes and cancer, and live a longer, more fulfilling life. With our nation’s obesity epidemic and the debilitating health issues surrounding it, it seems foolish to ignore the most effective tool we have for manipulating weight. ![]() Eating this way wouldn’t be considered “healthy” by any means, but it does show that the caloric deficit can outweigh even horrible food choices! If this sounds like a dream diet to you, keep in mind, this was only a 10-week experiment, so we don’t know the health issues that might arise long-term. Professor Haub not only lost 27 pounds in 10 weeks, he also dropped body fat, lowered his blood lipids and bad (LDL) cholesterol, and increased his good (HDL) cholesterol. Let’s look at professor Mark Haub’s famous “Twinkie Experiment.” 1 For 10 weeks he ate mostly junk food (Twinkies, Oreos, Doritos, various Little Debbie snack cakes, a scattering of veggies, and one packaged protein shake per day), all while maintaining a deficit of 800 calories per day. There’s a lot more to it than caloric deficit for weight loss, caloric surplus for weight gain, though these principles hold true to a certain extent. The reason so many people avoid the concept of calorie balance is because they fail to understand the metabolism’s ability to adapt and the role of hormones. Although calorie counting is often disregarded or even shunned as a means of attaining a healthy weight, calorie balance remains the number one factor affecting weight loss or gain.
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