In this episode, I will be discussing my favorite website to check out my macros as well as basal metabolic rate.  As a personal trainer and gym owner with over 12 years of experience, I will also be answering some common questions from clients at the gym.

Episode on Basal Metabolic Rate (BMR) & Total Daily Expenditure (TDE)

Introduction: Welcome to the Over 40 Fitness Hacks Podcast with Brad Williams, helping the over-40 crowd fight the aging process without giving up their social life. In this episode, we'll be discussing BMR and TDE.

BMR Definition: BMR is the amount of calories you burn while awake and resting in bed all day long. It is influenced by factors such as body size, metabolism, genetics, diet, and gut health.

Using BMR Calculators: A website recommended by Brad is Legion Athletics (www.LegionAthletics.com) , which has a BMR calculator to estimate the number of calories needed to maintain current weight. Brad uses this website and finds that his BMR is 1910 calories.

Compensating for Movement: To compensate for the energy spent while moving throughout the day, the rule of thumb is to add 500 calories to the BMR calculation. Brad explains that for him, this means a typical diet of 2500 calories to maintain his current weight.

Weight Loss Calculation: To lose weight, Brad suggests deducing 500-750 calories from the total daily caloric intake. On Legion Athletics, there is also a weight loss calculator, which Brad demonstrates by inputting his stats and activity level.

TDE: Brad mentions that there is a TDE calculator available on the website, but for most people, it is not necessary to calculate the exact amount of calories burned each day.


If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at projectb36@gmail.com or visit my website at www.Over40FitnessHacks.com.
  
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3PlNDeSv.