Body-fat loss happens when you have a calorie deficit.
- Your base metabolic rate or BMR is the amount of energy your body uses at rest.
- My BMR is around 1925 calories.
- Add to this your calories spent on additional activity.
- All told I would expend around 900 calories at most.
- These two numbers together are your total daily energy expenditure, or TDEE.
- I have to be eating 500 calories below my TDEE in order to lose body-fat.
The best way to establish what your intake should be is to record what you’re already doing.
- Weigh in.
- Record your intake for at least 3 days for 2 weeks.
- Weigh in again.
- Observe what happened.
- If the scale moved up, your intake is above your TDEE. You must then decide how you are going to create a deficit.
- You can increase activity or you can cut back your intake.
- It’s far more prudent to lessen your intake than increase your output because so many foods pack a calorie punch.
- Ideally, do both so that the two things can meet in the middle.
- Remember that if there is no change in either then your circumstances remain the same.
Your decisions must be sustainable or they will not work.
- If you decide to eat more but increase training ask yourself if that is sustainable. Most likely it is not.
- If you decide to severely restrict your eating ask yourself if that is sustainable. Most likely it is not.
- Using the two in harmony in order to sustain a calorie deficit over time is more realistic.
Thanks team, more this week on this subject will follow.