Setting your BMR and daily calorie goal for the F45 Challenge

Find your BMR from your InBody scan

Your BMR (Basal Metabolic Rate) is the number of calories that your bodies need each day to maintain its current state. This number does not include calories expended on any activity.

To come up with a daily calorie goal you need to calculate how many calories you are using every day - your TDEE (Total Daily Energy Expenditure). To do this you take the BMR and multiple it by an ‘activity factor’ based on how active you are during the day.

The more accurate your BMR is, the more accurate your TDEE is likely to be. We can estimate a BMR based on sex, height & weight, but the InBody scan produces a BMR when you have a scan, and that is likely to be more accurate as it knows how much muscle and fat you have.

Find the Detail of your last scan in the InBody app, and scroll down to ‘Comprehensive Analysis’ to see your BMR.

Use the BMR in the F45 Challenge app

The next step is to set up your daily calorie goal in the F45 Challenge app using this BMR.

Open up the F45 Training app, and click on ‘Eat’ on the bottom right.

This gives you the shopping lists, and recipes for your Challenge meals.

Scroll along the top options to get to ‘Calorie Guide’, and click on that.

If you haven’t setup your calorie guide before, then do that now - this controls whether the total calories for your Challenge meals will be below, equal or above your TDEE calories, based on whether you want to lose, maintain or gain weight.

(Don’t be too generous with your activity level when answering the questions - remember its your activity throughout the whole day, not just when you’re in the gym!)

Once that’s done click on ‘Enter Your Own BMR’ at the very bottom of that screen, and input the number from your InBody scan. Your recommended daily calorie intake is then adjusted to use this figure.