OK so the mathematical part that normally messes everyone around depending what calculator you use etc!!

So you want to start your journey so naturally we have your goal and now we need to find your start point with regards to calories.

When it comes to counting calories you need to:

  1. Find the BMR,NEAT, PAL and TEF
  2. Decide your weekly fat loss goal (if loss is the goal)
  3. Divide it by 7 days (a week)

The whole calculation looks like this:

BMR+NEAT+PAL+TEF-Calorie deficit =

That gives you the amount of calories you can eat and hit your goal. I personally tend not to worry too much about the NEAT and the TEF as it just throws extra things at clients. Instead I give them simple rules i.e 6000 to 10,000 steps a day to ensure NEAT increases. TEF varies between individuals hugely, some guesstimate 200 calories are burnt fuelling digestion and then theres others that say more.

Lets start with finding BMR

The Harris-Benedict Equation


BMR = 88.362 + (13.397 x weight in kgs) + (4.799 x height in cms) – (5.677 x age in years)


BMR = 447.593 + (9.247 x weight in kgs) + (3.098 x height in cms) – (4.330 x age in years)

Now quite simply thats how many calories you require to simply remain exactly as you are and if you were to just stay in bed or your daily living.

Then we need the PAL (Physical Activity Level)

Determine which area you fit into then simply x the kcal burned by the time you are doing that said activity for and that will tell you approx how many calories you burn doing that desired activity. Let use a gym session, you train for 60 minutes a day 4 times a week. This would be

7 x 60 = 420 approx per session and over the course of 3 sessions. So the 420 x 3 = 1060 calories to cater for the workouts on top of what we have already established.

a working example:

M = 88.362 + (13.397 x weight in kgs) + (4.799 x height in cms) – (5.677 x age in years)

BMR (M) = 88.362 + (13.397 x 79) + (4.799 x 172) – (5.677 x 32) 

BMR (M) =88.362 + 1058 + 825 – 181 = 1790 Calories

(PAL) 7 x 60 = 420 x 4 = 1680 divide by 7(days of week) 240 calories

So BMR is 1790 +240 = 2030

To stay the same in that routine a net weekly amount of 13,490 is required.  (This number is 4 days at 2030 calories and 3 at 1790 calories)

Sure Ive completed disregarded TEF and NEAT however for a starting point and someone starting out this will be sufficient!

#strengthcoachcardiff #wpt #strength #fitfam #thecompound #fitness #gainz #glutes #quads #performancebased #strongnotskinny #nevergiveup #push #grind #tut #picp #UFBG