Understanding your Basal Metabolic Rate (BMR) is the first step toward a personalized and effective nutrition strategy. Your BMR of 1700 tells you that your body requires 1,700 calories just to function at rest, powering essential processes like breathing and blood circulation. However, your active lifestyle means you burn far more than this baseline number every day. The next crucial step is calculating your Total Daily Energy Expenditure (TDEE), which accounts for both your BMR and your daily physical activity.
Calculating Your Total Daily Energy Expenditure (TDEE)
To find your TDEE, you must multiply your BMR by an activity factor. The more active you are, the higher this factor. This calculation will give you the number of calories you need to consume daily to maintain your current weight.
Activity Level Multipliers for a BMR of 1700:
- Sedentary (little or no exercise): 1700 x 1.2 = 2,040 calories
- Lightly Active (light exercise/sports 1-3 days/week): 1700 x 1.375 = 2,337 calories
- Moderately Active (moderate exercise/sports 3-5 days/week): 1700 x 1.55 = 2,635 calories
- Very Active (hard exercise/sports 6-7 days/week): 1700 x 1.725 = 2,932 calories
- Extra Active (very hard exercise, physical job): 1700 x 1.9 = 3,230 calories
For example, if you exercise moderately three to five times a week, your TDEE is approximately 2,635 calories. This means consuming 2,635 calories per day would maintain your current weight.
Setting Calorie Goals Based on Your Objectives
Once you know your TDEE, you can adjust your caloric intake to match your specific goals, whether that is weight loss, maintenance, or muscle gain.
For Weight Loss
To lose weight, you must create a calorie deficit, meaning you burn more calories than you consume. A common and sustainable approach is to subtract 500 calories from your TDEE, which typically results in a weight loss of about one pound per week. For a person with a moderately active lifestyle and a TDEE of 2,635, a daily target of around 2,135 calories would be appropriate for gradual, healthy weight loss.
For Weight Maintenance
If your goal is to maintain your current weight, simply aim to consume your calculated TDEE. This approach ensures a stable energy balance, preventing both weight gain and loss. Consistency in your diet and exercise is key for maintaining this balance over the long term.
For Muscle Gain (Bulking)
To build muscle mass, you need to create a calorie surplus. This involves consuming more calories than your TDEE to fuel muscle repair and growth. A common recommendation is to add 200–500 calories to your daily TDEE. For a moderately active person with a TDEE of 2,635, this would mean a daily intake between 2,835 and 3,135 calories. It's crucial to combine this calorie surplus with a consistent strength training routine.
Calorie Targets Based on Goals (BMR 1700)
| Activity Level | TDEE (Maintenance) | Calories for Weight Loss (-500) | Calories for Muscle Gain (+300) |
|---|---|---|---|
| Sedentary | 2,040 | 1,540 | 2,340 |
| Lightly Active | 2,337 | 1,837 | 2,637 |
| Moderately Active | 2,635 | 2,135 | 2,935 |
| Very Active | 2,932 | 2,432 | 3,232 |
| Extra Active | 3,230 | 2,730 | 3,530 |
Additional Factors to Consider
- Macronutrient Balance: The quality of your calories matters just as much as the quantity. Focus on a balanced diet of lean proteins, complex carbohydrates, and healthy fats. High-protein intake is especially beneficial during weight loss to preserve muscle mass.
- Tracking and Adjustment: As you lose or gain weight, your BMR and TDEE will change. Regularly re-evaluate your calorie targets and adjust your intake accordingly to continue making progress.
- Stay Hydrated: Drinking plenty of water is essential for your metabolism and can help manage your appetite, preventing you from confusing thirst with hunger.
Conclusion
Starting with a BMR of 1700, your daily calorie needs are determined by your activity level and personal goals. Calculating your TDEE is the most reliable way to find your maintenance calories, from which you can subtract for weight loss or add for muscle gain. This personalized approach, combined with a balanced diet and regular exercise, provides a sustainable path to achieving your health and fitness objectives. For more guidance on healthy eating, consider resources from the Academy of Nutrition and Dietetics.
