If you don't measure it you can't track it. Part two.

So you have been using your tracking app to work out your calorie intake and calorie expenditure for a week. How surprised were you by the results? I suspect a lot!

Now we need to work out how many calories a day you actually need to consume. Again this is really easy to do, you need to use a TDEE (total daily energy expenditure) calculator. There are loads of these to choose from online. You can even download an app like I have.

As the name suggests your TDEE is an estimate of how much energy you require in a day. This varies depending upon your: age, sex, height, weight and activity levels. Be honest when inputting these into the calculator. The more honest you are the more accurate it will be.

By calculating your TDEE you than then determine what your calorie intake needs to be in order to be in a deficit to start burning fat. A good starting point is to adjust your calorie intake to 80% of your TDEE. However the deficit should be no greater than 500kcal per day mainly in order to increase the chances of adhering to your fat loss programme as huge calorie deficits are not sustainable long term.

As always if you have any questions grab me on the floor at @nrggym_lewisham or DM me here.

Happy training!

Dougie

#weightlossjourney#weightlossmotivation#fatloss#nutrition#certifiednutritioncoach#lewishampt#greenwichpt#nrggymlewisham#tdee#thursdaymotivation