Amy's Tips! How to work out your TDEE Total Daily Energy Expenditure

I like using the Katch Mcardle method to calculate TDEE:

• Lean Body Mass = (Weight(kg) x (100-(Body Fat)))/100
• BMR = 370 + (21.6 x Lean Body Mass(kg) )
• Multiply by Physical Activity Level: 
• 1.4 Maintenance/sedentary
• Light Activity 1.5
• Light Moderate 1.7
• Moderate 1.8
• Heavy 2.1 (1.9 Women)
• Very heavy 2.3 (2.2 women) High Neat, Active job and training day (intense - weights not pilates)

Signs of underrating: Low libido, inability to fall asleep or stay asleep, moody, brittle hair and nails, decrease in strength, low energy, poor focus or memory, no drive or motivation,

Overeating and underrating: Hormonal imbalances and energy imbalances, B vitamins and inability to shuttle fat into cell.

Macros:1.8-2.4 protein per LBM

Macros of fats and carbs depending how you feel

Micronutrients determine how healthy you are

Carbs post workout and induce sleep, post workout up to 8-10hrs after rather than immediately. However post workout in parasympathetic state you are more insulin sensitive.

isocaloric can have more micronutrient variety - greater spread and helps regulate minimum .8 per kilo of body weight (women may respond better to higher fats) 50/50 is easiest to do for calories. Lower level protein for hypertrophy and higher level for fat loss, TEF. HCL when increasing protein more than normal biofeedback for digestion. 

Watch my video below for further details!

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