# BMR and TDEE .pdf

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BRM and TDEE
Step 1: Calculate your Basel Metabolic Rate (BMR). This is the minimum amount
of calories your body needs in order to function in your daily basis.
Women

Men

BMR = 655 + (4.35 x weight in pounds) + (4.7 x
height in inches) - (4.7 x age in years)

BMR = 66+ (6.23 x weight in pounds] + (12.7 x
height in inches) - (6.8 x age in years)

Example
“66 + (6.23 x 200 lbs.) + (12.7 x 72 in.) - (6.8 x 25) = 2056.54 calories a day”

Tip: When you begin your new lifestyle, avoid consuming less than this
amount for long periods of time, this can cause major metabolic problems
and prolong your health goal even further.

Step 2: Find your Target Daily Energy Expenditure (TDEE). This is the
amount of calories your body burns a day while exercising.

Multiply your BMR by…

…if you exercise…

1.2

1- 3 hours per week.

1.35

4-6 hours per week.

1.5

6 or more hours per week.

Example
“2056.4 x 1.2 = 2467.68 calories lost while exercising per day”

Step 3: Determine your goal. This determines the right calorie intake for your specific
goal.
Lose weight

Build muscle

Subtract 500 from your TDEE

Example
“2467 + 500 to build muscle = 2947

Step 4: Determine your body type ratio. This determines which macronutrient your
calories should be coming from.

Body Types

Fats

Carbohydrates

Proteins

Ectomorph

20%

50%

30%

Mesomorph

30%

40%

30%

Endomorph

50%

25%

35%

Tip: To convert macronutrients from calories to grams, or grams to
calories, use this chart.

Step 5: multiply your TDEE by the percentages of your body type to determine how
many calories should be coming from what macronutrient.

Example
Ectomorph:
Fat 2947 x .20 = 589
Carb 2947 x .50 = 1473
Protein 2947 x .30 = 884

Step 6: divide the macronutrients by the amount of calories per gram to make reading
the nutrition labels easier.
Grams

Calories

Fat

1

9

Carbs

1

4

Protein

1

4

Example
Fat 589 / 9 = 65 grams
Carbs 1473 / 4 = 368 grams
Protein 884 / 4 = 221 grams

BMR AND TDEE LOG

BMR

Pounds + (4.7 x Inches
BMR
Age
Women: BMR = 655 + (4.35 x _____)
_____) - (4.7 x _____)
= ________
Inches - (6.8 x _____)
Pounds + (12.7 x _____)
Age
BMR
Men: BMR = 66 + (6.23 x _____)
= ________

TDEE
BMR (_______) x TDEE (_______) = _______

TDEE (_______) +/- 500 = _______

YOUR BODY TYPE RATIO
Fats

%
______
/ 9 = _____ Grams per day
TDEE x (____)

Carbs

______
TDEE x (____)
%
/ 4 = _____ Grams per day

Protein

______
TDEE
x (____)
%
/ 4 = _____ Grams per day

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