Master Your Nutrition: Calorie Surplus v Deficit & How to Calculate BMR/TDEE (No Restrictive Diets!)

In this video, I dive deep into understanding calorie surplus and deficit, and how to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Before we get into the numbers, I want to emphasize my stance against restrictive diets. Instead, I believe in nutrition through the addition of healthy foods, not the subtraction of unhealthy ones.
**To gain muscle mass**, you generally need to be in a caloric surplus of about 250-500 calories per day above your maintenance level. The exact number can vary based on factors such as your age, sex, weight, height, metabolic rate, and activity level.
To lose weight, you generally need to subtract between 250 and 1000 calories from your TDEE.
1. **Calculate Your Basal Metabolic Rate (BMR)**: This is the number of calories your body needs at rest.
- For men: BMR = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) + 5
- For women: BMR = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) - 161
- Gender-neutral: BMR = 13.75* weight (kg) + 5.003* height (cm) - 6.755* age (years) + 66.47
2. **Determine Your Total Daily Energy Expenditure (TDEE)**: Multiply your BMR by an activity factor to estimate the total calories you burn in a day.
- Sedentary (little or no exercise): BMR * 1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR * 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR * 1.55
- Very active (hard exercise/sports 6-7 days a week): BMR * 1.725
- Super active (very hard exercise/sports and physical job): BMR * 1.9
3. **Add a Caloric Surplus**: Add 250-500 calories to your TDEE to promote muscle gain. A smaller surplus is generally safer to avoid gaining excess fat.
or
Subtract your Calorie Deficit. It’s not recommended to subtract more than 1000 a day. Trust the process and pick a sustainable number.
Join me as we explore how to fuel your body for your goals without the stress of restrictive diets. Remember, it's all about adding more healthy choices to your plate!
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