MACRO BREAKDOWN

HOW MUCH YOU ACTUALLY SHOULD BE EATING

Click Here to Print

How much should you be eating to lose body fat? First you need to figure out your TDEE (Total Daily Energy Expenditure)

Your TDEE is the number of calories you burn per day. It is calculated by adding your expended calories (through exercise or moving around) to your Basal Metabolic Rate (BMR), which is the rate at which your body burns calories just to keep you alive.

In order to calculate this number, we need to calculate your Basal Metabolic Rate (BMR), which is the number of calories your body needs to perform the basic functions of sustaining life (this does not factor in your activity level).

Using your current weight and body fat (from yesterday’s calculations), first, calculate your body fat mass and lean body mass.

Ibs

Calculate Your Body fat mass =

Body weight in lbs x (% body fat)/100

My BFM ____________________

Calculate Your Lean body mass* =

Body weight in Ibs – fat mass

My LBM ____________________

Kgs

Calculate Your Body fat mass =

Body weight in kg x (% body fat)

My BFM ____________________

Calculate Your Lean body mass* =

Body weight in kg – fat mass

My LBM ____________________

Calories

Use this formula to determine how many calories you should be eating to achieve your goals. You do this by working out your BMR and TDEE.

Activity Factor

  • Sedentary (little or no exercise): 1.000
  • Lightly active (light exercise/sports 1-3 days per week): 1.200
  • Moderately active (moderate exercise/sports 6 -7 days per week): 1.375
  • Very active (hard exercise/sports 6 -7 days per week): 1.550
  • Extra active (very hard exercise/sports and a physical job): 1.72

Ibs

Calculate Your BMR=

(9.82 x LEAN BODY MASS) + 370

My BMR _____________________

Calculate Your TDEE =

BMR x Activity factor*

(*see below)

My TDEE ____________________

Kgs

Calculate Your BMR=

(21.6 x LEAN BODY MASS) + 370

My BMR _____________________

Calculate Your TDEE =

BMR x Activity factor*

(*see below)

My TDEE ____________________

Simple Bodyfat Calculator

Use the images below to get a more accurate idea of your bodyfat percentage

Images from fourhourbody.com 
All copyrights belong to their respective owners