In chapter 1 (Basics of fat loss) it was established that in order to lose fat a caloric deficit should be created by decreasing caloric intake and increasing total energy expenditure (TEE). But, before you can decrease caloric intake you need a reference point from where to start. The reference point should be your TEE, because you need your caloric intake to be below your TEE in order to lose fat.
A method of calculating TEE is by multiplying your Basal Metabolic Rate (BMR) to your activity factor.
Calculating BMR using the Harris-Benedict Method
This method of calculating your BMR does not take into account your lean body mass, so it is not accurate and therefore should not be used to calculate BMR calorie needs for very muscular people (underestimates calorie needs) and very obese people ( overestimates calorie needs).
Use this formula only if you don’t know your body fat percent.
Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)
Women: BMR = 655 + (9.6x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)
Conversions: 1 inch = 2.54 cm; 1 kg = 2.2 lbs.
! Note: Make sure to always convert your weight from lbs to kg and height from inches to centimeters otherwise you will calculate BMR’s multiple times large then what you need.
Now that you know your BMR it’s time to multiply it by your activity level coefficient.
| Activity | Activity level description | Multiplying Coefficient |
| Sedentary | Desk job, no exercise | 1.2 |
| Light active | Light exercise x 1-3 times/week | 1.35 |
| Moderately Active | Moderate exercise 3-5 times/week | 1.55 |
| Very Active | Hard exercise 6-7 times/week | 1.7 |
And you are done; now you know your daily caloric needs in order to maintain your current weight/body fat level. The next step is to figure out how to efficiently decrease caloric intake.
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