Understanding Fat Loss

Sydney and Matt discuss strategies to help you lose fat weight and how to know how many calories you should eat to reach your weight loss goal safely and consistently.






Calculating BMR (Basal Metabolic Rate):
Weight = ___ kg
Male = 1
Female = 0
Age = ___ years
Lean Body Mass = ___ kg

Fat Mass =___ kg
Body Fat % = ____ % Fat Mass = Total Body Weight x body fat%
Lean Body Mass = Total Body Weight – Fat Mass

Muller Equation
(13.587 x LBM)+(9.613 x FM) + (198 x Sex) – (3.351 x Age) + 674 = BMR

Activity Factor Guide
1.2 - Sedentary: You work a desk job and don’t exercise
1.375 - Light Activity: You work a desk job but do a bit of regular exercise. Or you don’t exercise but you work at a job that’s pretty active (a nurse, teacher, etc.) where you’re on your for feet most of the day.
1.55 - Moderate Activity: Most of you will probably fall into this category. Maybe you work a sedentary job, but you train like a madman. Or maybe you train moderately, but you also have a job where you stand on your feet all the time. Someone who doesn’t train but works a hard labor job would also fall into this category.
1.725 - Very Active: You train hard most days of the week, and you also work a job where you’re on your feet quite a bit. Overall, you’re active most of the day.
1.9 - Extra Active: You train hard and work a job that is physically intense in nature. As an example, you’re a roofer who also goes to the gym five days a week.

Calculating Total Daily Energy Expenditure
Now we take the BMR you just calculated and multiply it by the corresponding number that represents you within the Activity Factor Guide
BMR x Activity Factor = TDEE
TDEE = Estimated calories needed to maintain weight

• SourceLink - Nutrition Basics: Calories
• SourceLink -8 Tips for Weight Loss
• SourceLink - Mix Strength Training and Cardio
• SourceLink - Increase Quality Protein Intake
• SourceLink - Move More (HIIT)