How Much Should A 13 Year Old Boy Weigh Kg Do Let That Calorie Fool You, It Is Essential For You to Live

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Do Let That Calorie Fool You, It Is Essential For You to Live

Do you know what a calorie is? I’m sure you know that there are calories in food and that junk food has more calories. But do you really understand what a calorie is and how it works in your body? I want you to understand how important it is to consume enough calories for your body to function properly and how you can calculate how many calories your body burns on a daily basis.

A calorie is energy and it enables things like digesting food, pumping blood, moving arms and breathing. In order to know how many calories we need to eat to lose fat, we first need to know how many calories we need to perform all of our bodily functions throughout the day (and night). This is known as your total daily energy expenditure (TDEE).

TDEE is the total number of calories your body burns in 24 hours, including all your basic functions and activities. TDEE is also known as your “maintenance level” because this is the level at which your calorie “deposit” or food intake is exactly equal to your calorie “withdrawal” or your daily activities and basic functions. Once you’ve achieved a maintenance level, you’ll have a reference point from which to start your program.

There are 6 things that affect your daily calorie needs.

1 – basal metabolic rate (BMR)

BMR is the total number of calories your body burns for normal bodily functions, including digestion, circulation, breathing, temperature regulation, building cells, and every other metabolic process in your body.

2 – Level of activity

The more active you are, the more calories you burn.

3 – Weight

Your overall body weight and overall size are also major factors in the number of calories you need. The bigger you are, the more calories you will need to fuel your body.

4 – Lean Body Mass (LBM)

Total body weight correlates with the number of calories you need, but separating your total weight into its lean and fat components allows you to calculate your calorie needs even more accurately.

5 – Age

Metabolic rate tends to slow down with age.

6 – Sex

Men usually need more calories than women.

Okay, so there are 3 ways to determine your TDEE.

1 – “quick” method

Fat loss = 12 – 13 calories per lb. body weight

Maintenance (TDEE) = 15-16 calories per lb. body weight

Weight gain = 18 to 20+ calories per lb. body weight

For example:

I weigh 150.6 lbs.

Fat loss = 13 * 150.6 = 1957.8

Maintenance = 16 * 150.6 = 2409.6

Weight gain = 20 * 150.6 = 3012

2 – Harris-Benedict formula

Men: BMR = 66 + (13.7 X weight in kg) + (5 X height in cm) – (6.8 X age in years)

Women: BMR = 655 + (9.6 X weight in kg) + (1.8 X height in cm) – (4.7 X age in years)

Note: 1 inch = 2.54 centimeters

1 kilogram = 2.2 lbs.

For example:

I am female.

I am 29 years old.

I am 5’3″ (63″ = 160.02 cm)

I am 150.6 lbs (68.45 kg)

BMR = 655 + (9.6 X weight in kg) + (1.8 X height in cm) – (4.7 X age in years)

= 655 + (9.6 * 68.45) + (1.8 * 160.02) – (4.7 * 29)

= 655 + 657.16 + 288.036 – 116

= 1484.196

Once you know your BMR, you can calculate your TDEE by multiplying your BMR by the following activity factor.

Activity factor

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1,375 (light exercise/sports 1-3 days/week)

Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/week)

Very active = BMR X 1,725 ​​(heavy exercise/sports 6-7 days/week)

Extr. Active = BMR X 1.9 (heavy daily exercise/sports and physical work or 2 X daily training, marathon, soccer camp, competition, etc.)

I’m not very active:

TDEE = 1484.196 * 1.375 = 2040.77

3 – Katch-McArdle formula

BMR (men and women) = 370 + (21.6 X lean mass in kg)

For example:

I am female.

I am 150.6 lbs (68.45 kg)

My body fat percentage is 33.5% (50,451 lbs fat, 100,149 lbs lean body mass)

My lean mass is 100.149 lbs (45.52 kg)

BMR = 370 + (21.6 * 45.52)

= 1353.28

Multiply it again by the activity factor.

TDEE = BMR * Activity Level

= 1353.28 * 1.375

= 1860.76

Once you calculate your TDEE, you can then figure out how many calories you need to eat to start shedding fat or building muscle, depending on what your goal is.

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