Creating a calorie deficit

Creating a calorie deficit

Creating a calorie deficit 960 640 Oden Strength

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.

Regards

Grant