If you’ve ever struggled with maintaining a healthy weight, you’re not alone. One of the most important things to understand is how many calories you should be consuming. This all comes down to your Total Energy Expenditure (TEE). Let’s break it down in a simple way.
Start with Basal Metabolic Rate (BMR)
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic functions like breathing and brain metabolism. It’s closely tied to your lean muscle mass, which is why it’s crucial to maintain it, especially as we age. Calculating your BMR is easy – just multiply your weight by 11. For example, if you weigh 155 pounds, your BMR would be 1,705 calories.
Consider Physical Activity Adjustments
Now, let’s talk about physical activity. Contrary to popular belief, exercise doesn’t contribute as much to your calorie burn as you might think. Physical activity adjustments should only account for about 22% to 40% of your TEE. So, it’s not the primary factor in determining your calorie needs.
Digesting Food: Thermic Effect of Food (TEF)
The energy required to digest food is known as the Thermic Effect of Food (TEF). This makes up a small portion of your TEE, around 10%. So, in total, physical activity and TEF combined add roughly 50% to your BMR.
Calculating Your Total Energy Expenditure (TEE)
To find out your TEE, simply multiply your BMR by 1.3 to 1.6, depending on your weight. For a person weighing 155 pounds, the TEE would range from 2,200 to 2,768 calories. For a 165-pound individual, it would be between 2,359 to 2,900 calories. Remember, these are estimates, but they can provide you with a general idea.
Take Control of Your Weight
Now that you have an understanding of your TEE, it’s time to think about your weight and activity level. If you’re looking to manage your weight or shed a few pounds, this is the perfect time to take action. Losing weight can have a significant impact on your overall health, especially when combined with strength training to build lean muscle.
If you’re ready to embark on a journey to a healthier you, we’re here to support you. At Losing Weight | Healthy Weight, Nutrition, and Physical, we understand the challenges and are dedicated to helping you succeed. But remember, you don’t have to be a doctor to make a difference in your own health.
Join Us and Discover the Power of Empowered Patients
If you missed our recent event in Louisville, featuring inspiring stories from Chuck, Gene, and Mark Bentley, don’t worry. We have another event coming up on February 28th in Orlando. These individuals shared their personal experiences as patients and proved that anyone can make positive changes to prevent heart attacks and strokes. The atmosphere was electric as the audience realized that everyone has the ability to take charge of their health.
So, mark your calendars and join us in Orlando. We can’t wait to meet you and share more secrets to living a healthier life. Visit our website Losing Weight | Healthy Weight, Nutrition, and Physical for more information. Let’s make this journey together!