Here go, I’ve been happy with my physical activity reboot.
It’s now time to pick some daily calorie targets.
I’m using Ben Greenfield’s book Boundless for the framework here.
Determine my basal metabolic rate or BMR
Using Harris-Benedict Calculator (Total Daily Energy Expenditure)
- BMR is your baseline for laying in bed all day
- RMR is BMR + digesting food
- EPOC = RMR + Exercise
- Digestion = TEF = BMR * 1.1
- NEPA = Movement other than exercise
- Changes in BMR = under eat or overeat
Note: Below are my numbers(11/2/2021)
BMR = 2429 kcal/day
Adjust for Exercise level:
- Little/No = 2915 kcal/day
- Light = 3340 kcal/day
- Moderate = 3765 kcal/day
- Hard = 4190 kcal/day
Macro & TDEE Calculator
Using the calculator in traininginthebay
BMR: 2212 Calories/Day
TDEE:3072 Calories/Day
- Fat 65%
- Carbs 5%
- Protein 30%
2 Meals a day
| Carbs | Protein | Fat | Fiber | Calories | |
| Grams per day | 28.8 | 172.8 | 166.4 | 56 – 70 | 2304 |
| Grams per meal | 14.4 | 86.4 | 83.2 | 28 – 35 | 1152 |
3 Meals a day
| Carbs | Protein | Fat | Fiber | Calories | |
| Grams per day | 28.8 | 172.8 | 166.4 | 56 – 70 | 2304 |
| Grams per meal | 9.6 | 57.6 | 55.5 | 19 – 23 | 768 |
Fat Loss Mode: Recalculate every 1-2 weeks.
Maintenance Mode: Recalculate every 4-6 weeks.