Nutrition

If you can’t measure it, you can’t manage it.

For most of us, weight loss success is dependent on having an effective system of tracking our calories, but how can you figure out how many calories you burn per day at all? In other words what is the starting point if we would like to change our bodies?

Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn each day including both  exercise and maintaining normal bodily functions. 

This includes all the working out , walking as well as all the little things we do like showering, running after our children or just walking up the stairs.

In other words I like to call it “maintenance calories”.

If your calorie consumption is equal to your TDEE, you will maintain your current weight.

If your calorie consumption is less than your TDEE then you will lose weight.

Period.

Below you can find a calculator which can tell you Your Maintenance Calories.

CALCULATE YOUR CALORIES

ACTIVITY LEVEL EXPLANATION

SEDENTARY = LITTLE OR NO EXERCISE

LIGHT = 1-3 EXERCISE / WEEK

MODERATE = 4-5 EXERCISE /WEEK

HIGH = DAILY EXERCISE OR INTENSE  3-4 / WEEK

EXTREME = INTENSE EXERCISE 6-7 /WEEK

(EXERCISE: 15-30 min elevated heart rate)

(INTENSE: 45-120 min elevated heart rate)

So now you have an idea about your starting point *, and you know if you wanna loose weight you have to eat less then that.. But what about the proportion of the macros? What kind of food? What if you are looking to build muscle at the same time? How your goals would effect your diet?

What are macro nutrients in the first place?

There are micro and macro nutrients what make up our food.

Micro nutrients required in small amounts and we know them as vitamins and minerals, and Macro nutrients required in larger amounts for our bodies and we know them as protein, carbohydrates and fats.

What is the point of tracking macros?

Each macronutrients has a certain amount of calories per gram:

Calorie content of Macronutrients:

1 g of protein = 4 cal

1 g of carbohydrate = 4 cal

1 g of fat = 9 cal

(alcohol has 7 per gram)

If you are familiar with macros and basic nutrition then you can easily estimate the calorie content of your meals and you will reach your goals faster.

If you are not familiar with tracking macros, nutrition, or you would prefer to save time and get professional help calculating them for you, then I am pleased to offer you a 20 pages Ebook about Macros Basics, How to Track and Measure them.  (even without a scale) and

CALCULATE YOUR MACROS  ACCORDING TO YOUR GOALS

Macro Ebook
$40.00
Processing ...

* Please keep in mind that online calculators are all slightly different and also our ability to estimate our subjective activity level. Result might have a 5-10% diff from app to app, but it is a great starting point and you have to revise it according to how you body reacts for the changes in your diet.

BMR Calculator provided by calculators.tech