nutrition and performance book

Use of a BMR calculator and the following equation:
You can work out your BMR.
Basal metabolic rate (BMR) is the amount of energy expended while at rest in a neutrally temperate
environment). You can use a calculator. However, this is an average and not 100 percent. There are
many apps that do this for you. The number it gives you is the calories per day you will burn to
maintain the physique you currently have in a rested state, plus your BMI (body mass index).
The app calculator will ask for your height, age, weight and sex.
Once you have imputed the data into the app calculator it will give you your BMR
You will then multiply the answer by how active you intend on being, as follows:
Little to no exercise – Daily calories needed = BMR x 1.2
Light exercise (1–3 days per week) - Daily calories needed = BMR x 1.375
Moderate exercise (3–5 days per week) - Daily calories needed = BMR x 1.55
Heavy exercise (6–7 days per week) – Daily calories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts) – Daily calories needed = BMR x
1.9
The answer given is the number of calories you will require daily to maintain your weight in relation
to the amount of exercise you are adhering to, or your TDEE (total daily energy expenditure) as it’s
called.
From this, just like option one, you can start to add or subtract calories dependant on your program.
Also, depending on how much leeway you have with calories will depend on how you will determine
your deficit or surplus. It’s very important to establish a baseline that’s as accurate as possible.
It’s very important that you NEVER bring your calorie intake down below your BMR as this can lead
to disastrous hormonal and physical problems.
Should the options above be something you’re not wanting to adhere to then simply make sure
you are eating healthily throughout the training phase and make sure you stay hydrated. Make
sure your energy balance is kept optimal through correct food choices and rest protocols.
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