MACRO BREAKDOWN

How much should you be eating to lose body fat? First you need to figure out your TDEE (Total Daily Energy Expenditure)

Your TDEE is the number of calories you burn per day. It is calculated by adding your expended calories (through exercise or moving around) to your Basal Metabolic Rate (BMR), which is the rate at which your body burns calories just to keep you alive.

In order to calculate this number, we need to calculate your Basal Metabolic Rate (BMR), which is the number of calories your body needs to perform the basic functions of sustaining life (this does not factor in your activity level).

Using your current weight and body fat (from yesterday’s calculations), first, calculate your body fat mass and lean body mass.

Calories

Use this formula to determine how many calories you should be eating to achieve your goals. You do this by working out your BMR and TDEE.

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