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Working out your TDEE to get cut and stay cut
The Katch-McArdle Formula (BMR based on lean body weight)
Note: Total Daily Energy Expenditure =TDEE and Basal Metabolic Rate =BMR
Getting a competition cut is much easier if you use the following guide. This guidance assumes good general health, adequate rest, a well balanced diet and high protein intake. Simply stay just below your TDEE to get cut and at your TDEE to stay cut.
If you have had your body composition tested and you know your lean body mass, then you can get the most accurate BMR estimate of all. This formula from Katch & McArdle takes into account lean mass and therefore is more accurate than a formula based on total body weight.
The Harris Benedict equation has separate formulas for men and women because men generally have a higher lean body mass (LBM) and this is factored into the men's formula. Since the Katch-McArdle formula accounts for LBM, this single formula applies equally to both men and women.
Note: Total Daily Energy Expenditure =TDEE and Basal Metabolic Rate =BMR
BMR (men and women) = 370 + (21.6 X lean mass in kg)
Example:
You are female You weigh 120 lbs. (54.5 kilos)
Your body fat percentage is 20% (24 lbs. fat, 96 lbs. lean)
Your lean mass is 96 lbs. (43.6 kilos)
Your BMR = 370 + (21.6 X 43.6) = 1312 calories
To determine TDEE from BMR, you simply multiply BMR by the activity level multiplier:
Example:
Your BMR is 1312
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1312 = 2033 calories
Activity Level Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Moderately active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extremely active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, ie marathon, contest etc.)
TOO HARD TO WORK OUT? Email your lean body mass, body weight and activity level to admin@headford.com.au and we’ll do it for you. There’s no charge or hassle for this service.
All the information given here is intended as general guidance only, you should consult your medical practitioner, dietician or health professional for advice that is specifically for you, especially if you have any medical condition or are having medication, therapy, surgical treatment or medically recommended dietary restrictions.
