Calculate how much you should eat

Having trouble losing weight when you eating “right”?

The simple reason is that we eat too much. Everything is at our finger tips and I am not just referring to Uber Eats. Even going to the grocery store is a concept that has simplified the way we gather food and it is very efficient.

This is just an example of how we move less and don’t need as many calories to survive. We refer to this as BMR (Basal Metabolic Rate), the calories our bodies need to survive at rest. BMR keeps our body functioning and doing so burns calories.

The number of calories burned this way is affected by your metabolism, age, gender, muscle to fat ratio and how much physical activity you do.

If you track what you eat for only a week, you will be surprised your calorie intake. The most efficient way to lose weight is to track what goes in and what you expend.

How can you calculate your BMR?

• For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
• For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

https://www.omnicalculator.com/health/bmr-harris-benedict-equation

Next to determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

Activity Factor

• Sedentary (little or no exercise): 1.000

• Lightly active (light exercise/sports 1-3 days per week): 1.200

• Moderately active (moderate exercise/sports 6 -7 days per week): 1.375

• Very active (hard exercise/sports 6 -7 days per week): 1.550

• Extra active (very hard exercise/sports and a physical job): 1.72

This gives number is your total daily energy expenditure (TDEE).

Finally, you just need to eat less then your TDEE and you will be losing weight on a daily basis.

Using tracking with apps like myfitnesspal leads to high success rates.

This meal plan is designed to help you lose up to 10 lbs per month. To maximize your results, combine regular exercise, like my endurance training program or cardio-box/HIIT program, with this plan for 30 days.