This is calculated from the Heart Rate monitor in my watch and gives me an accurate reading for the whole day.
BMR on the left is added to the active calories to give me my TDEE for the whole day.
So basically BMR + EE = TDEE
Now you have the total calories for that day.
If you track your total daily caloric expenditure over a 7 day period, you can then work your total calories expended for the week. Mine is detailed below:
You can see that on average, in a week, my TDEE is 24394 calories.
If you divide by 24394/7 = 3484 calories, this is my daily allowance.
In order to lose fat, it’s paramount that you eat below those calories. Don’t be a dick and eat stupidly below that amount. We advise you eat only around 500 calories less that your TDEE per day.
There’s a reason for this. Dropping back to BMR again, if you start to eat significantly lower than your BMR (if for example, you follow the stupid 500 calorie a day bullshit diet), then, it’s going to fuck you up. Your body will undergo massive stress, metabolic damage will occur, and you may not be able to recover. This means that your body’s BMR drops significantly. So, instead of it being 2221 calories for me, it could drop to say 1900 for example. READ ON
Now this may not seem a lot, but is significant. There comes a point where you’re happy with your weight loss-you’ve lost 2 stone and you just want to maintain and keep that weight.
All well and great, except that you may not realise that you’ve fucked up your metabolic rate. So even though I may still think my BMR is 2221 + EE (600 calories) = 2821, it really is 1900 + EE (lets say 600 calories) = 2500 calories. So basically, every single day I’m eating 300 calories extra per day, and 300 calories x 7days = 2100 EXTRA calories PER WEEK. Now you can see where you’ve gone wrong in the past on your crash diets!
REMEMBER 3500 CALORIES IS 1LB of FAT!!!!!
The weight gain might be slow and you may not notice it straight away, but 3 months down the line when you’ve put on 1 stone, it will be upsetting and the whole process starts again.
I hope this has been of some help for you guys.
I’ll do a video on this at some point, but give us a shout if you’re completely stuck with this and we’ll try our best to explain it in depth to you.