COVER

Copyright 2016
HIITBURN.com

DISCLAIMER: The information provided in this guide is for educational purposes only.
I am not a doctor and this is not meant to be taken as medical advice. The
information provided in this guide is based upon my own experiences as well as my
own interpretations of the current research that is available. The advice and tips
given in this guide are meant for healthy adults only. You should consult your
physician to insure advice and tips given in this guide are appropriate for your
individual circumstances. If you have any health issues or pre-existing conditions,
please consult your physician before implementing any of the information provided
below. This product is for informational purposes only and the author does not
accept any responsibility for any liabilities or damages, real or perceived, resulting
from the use of this information. All rights reserved. No part of this publication may
be reproduced, transmitted, transcribed, stored in a retrieval system, or translated
into any language, in any form, without the written permission and signature of the
author.

Welcome to 14-Day Insane Fat Loss!

This plan will be transformative for your
fitness and confidence. We cant wait
to see your amazing transformation!

Meet the Creators

Dennis and Kelsey Heenan

We are Dennis and Kelsey Heenan,

creators of Superhero Body University.
We have been in the fitness industry a
combined 10-years, and have worked
with over 11,000 people in that time to
help build happier, healthier lives.

We have had the opportunity to work with people from all walks of
life, and have found that before coming to us, many people have
struggled for years to get their desired results, and never seem to fully
reach their goals.
We have poured hours of time, sweat and love into this program so
that we could help you achieve your goals.
We want you to be happy, healthy and
confidentAnd this is where we come in. We
strive to provide you with top quality programs
that bring results and are actually FUN.
We really look forward to working with you
inthese next workouts and cant wait to hear
about your results!
-Kelsey & Dennis Heenan

TDEE Calculator
TDEE stands for Total Daily Energy Expenditure. In other words, the
total amount of calories your body burns throughout the day.

When you are really trying to dial in your results, its important to
understand this a little better so you can make adjustments to your
diet and exercise to help you reach your goals.

The equation we will be using today is known as the Harris Benedict
Equation and its very easy to follow.

First, We Need To Determine Your BRM

BMR stands for Basal Metabolic Rate, or the amount of calories your
body would burn if you didnt do anything all day.

So lets calculate that now:

http://www.calculator.net/bmr-calculator.html

Calculating TDEE
Now that you have your BMR, its time to calculate your TDEE!

All you need to do, is take YOUR BMR and plug it into the category
below that ts your best:

If you are sedentary (li1le or no exercise)
TDEE = BMR x 1.2

If you are lightly ac7ve (light exercise or sports 1-3 days per week)
TDEE = BMR x 1.375

If you are moderately ac7ve (moderate exercise 3-5 days per week)
TDEE = BMR x 1.55

If you are very ac7ve (hard exercise 6-7 days a week)
TDEE = BMR x 1.725

If you are extra ac7ve (very hard exercise, physical job or 2/day training)
TDEE = BMR x 1.9

SAMPLE TDEE
So lets look at an example

Lets say my BMR is 2050 (as a 66, 205 pound, 28 year old male)

I am very active, training 5-days per week and then am active on
weekends.

I would then take my 2050 and multiply that by the very active
number of 1.725.

So my TDEE would be:

2050 X 1.725 = 3,536 calories per day

Which means...

To maintain my current weight, I would need to eat around 3,500
calories.

Now this is important is understand because it gives you a GUIDELINE
for what you should be shooting for, whether you want to lose weight,
maintain, or even gain muscle!

Have questions about your TDEE? Feel free to email me!

THE END!
Thanks for joining us for this
edition of Superhero
University Workouts!
We want to hear about your
incredible results. Get in touch with us
to tell us about your experience with
the program.
Feel free to email us at:
dennis@hiitburn.com
Or
kelsey@hiitburn.com
Cant wait to stay in touch!
-Dennis and Kelsey Heenan

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