Calorie Targets - Where and How I Started

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.