People remember this. BMR and other terms.

naveenlb

A good diet (deficit of calories if cutting fat) + Determination + Motivation + Hard Work + Adequate rest - Complaining - Crap food - Drinks/Smoke = Your fitness goal

I am a big fan of eating and exercising. I know many people don't have time for exercising due to family stuff and work. No problem.

When people say they want to lose weight, what they are really saying is that they want to lose fat. No man or woman wants to be skinny [Some women do],weak and lose muscle.

People say you’ve to eat less than what amount of calories you burn for fat loss, trust me they don’t know what they are talking about. If you want to know how much you are burning calories daily, then you should know what BMR and TDEE is.

BMR [Basal Metabolic Rate] - The amount of calories your body naturally burns each day. It would burn this amount even if you didn't move a single inch. It is the amount of calories your body needs just to keep itself alive on a day to day basis.


TEF [Thermic Effect of Your Food] - This is the number of calories you burn digesting food. In most cases it will be around 5-10% if you eat a well-balanced diet. If you eat 2,000 calories per day, you might burn upto 200 calories digesting your food.

NEAT [Non-exercise activity thermogenesis] is the amount of calories you expend on a daily basis from non-planned movement or exercise.
Example : Shopping, walking dog, climbing stairs at the office etc..
If you say you work out 1 hour a day maybe 3-4 times a week at most and what do you do with the other 23 hours in your day? You work, walk, run kids here and there, chores around the house, etc. Keep moving throughout the day or it will become difficult to lose fat.

EAT [Exercise associated thermogenesis] - Refers to daily expended calories that come from planned exercise sessions.

Example : Any exercise session - Cardio, Resistance Training, P90X, Pilates etc.


TDEE [Total Daily Energy Expenditure] - TDEE is what you should be concerned with. Of course, most people don't lie around motionless all day. So they burn far more than their BMR. When you add in your daily activities, exercise, lifestyle, etc. to your BMR, the total figure is called TDEE. This is the true total of how many calories you burn during the day.

TDEE = BMR + EAT + NEAT + TEF


Calorie Deficit [Fat loss] = Eat less than TDEE but more than BMR.
Calorie Surplus [Muscle Gain] = Eat more than TDEE.


To calculate BMR :

Mifflin-St Jeor formula

Men : 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5
Women : 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161.

This calculator is accurate when compared to Harris-Benedict formula

ninerbuff

naveenlb wrote: »

People say you’ve to eat less than what amount of calories you burn for fat loss, trust me they don’t know what they are talking about.

You'd be hard pressed to find ANY journal of medicine, physiology, sport, etc. that doesn't agree you need to eat less calories to burn fat. Even professional bodybuilders who compete eat less calories to get into competition shape. You may need to rewrite this statement.

A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition