Episode 004: Your Metabolic Code: BMR, TDEE, and Calories
Now you might know what you’ve been eating on average and how you’ve been distributing that, so the next question is how should you be eating? Whether it’s for weight loss, weight gain, or weight maintenance, it all comes down to how many calories you’re burning as well as the calories you’re consuming.
If you’re looking at losing, you need to be in a deficit, which means that what you’re consuming should be less than what you’re burning. Maintenance would be equal. And if you want to be putting on new muscle tissue, or even just weight, you need to be in a surplus. In order to do that, you also have to understand how efficiently and at what rate your body is burning energy and calories. This is then going to be the basis for that deficit, surplus, or equilibrium.
In this episode, we will be looking at two big numbers: basal metabolic rate (BMR) and Total Daily Energy Expenditure (TDEE). Your TDEE can change day to day depending on which of those numbers you are going to use as your baseline. You could also impact your overall BMR by focusing on your body composition.
In this episode, you will hear:
- Creating deficit for weight loss
- Knowing your Basal metabolic rate (BMR)
- Tips for calculating for your BMR
- How to determine your activity level
- Finding your Total Daily Energy Expenditure (TDEE) average
- The difference between BMR and TDEE
- Focusing on your nutrition (instead of exercise) to impact your BMR and TDEE
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