WHAT IS BRM?
Basal metabolic rate (BMR) is the amount of energy your body expends whilst at rest. It provides a good starting point for how many calories you need to consume during the day.
The Harris Benedict Formula is widely accepted as the best way to calculate BMR. You can google “Harris Benedict” to find an easy calculator or you can use the formula’s provided.
For men: BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)
For women: BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)
As a rule of thumb it is never a good idea to reduce calories below your BMR.
WHAT IS TDEE?
Once you have calculated your BMR you must calculate your total daily energy expenditure (TDEE).
TDEE incorporates BMR, Thermic Effect of Feeding, Non-Exercise Activity Thermogenesis (NEAT, e.g. gardening) and energy expended through exercise. This gives you the amount of calories you burn throughout the day.
Fortunately, you don’t have to do this by hand as calculating these values individually is a bit of a pain, so a simple google search of ‘TDEE Calculator’ will help you get to this number quickly!
HOW SHOULD I ADJUST MY CALORIE INTAKE?
After calculating your TDEE, you can adjust your calorie intake to lose weight, gain weight, or maintain.
For example, if i currently eat 2500 kcal a day and my weight remains stable, I need to eat roughly 2000-2200 kcal a day to lose weight.
For a more individualised nutrition plan, speak with a nutritionist or consult an online macronutrient calculator.