how many calories should i eat to lose weight - (from )
DESCRIPTION
Learn exactly how many calories you need to eat to burn fat and lose weight effectively and safely. From tdee (total daily energy expenditure) to BMR (base metabolic rate) get a step by step breakdown of how everything works together to determine how much weight you can lose by adjusting your calories! Yes, you can lose a lot of weight and fat just by watching what you eat and eating for your weight loss goals - and you don't have to go on a starvation diet to do so! This slidehsare presentation brought to you courtesy of "The Thigh Gap Hack" (http://www.thighgaphack.com) Want to learn how to get a thigh gap? Now you can find every trick in the book, literally - on how to lose muscle or stubborn fat to achieve thinner, smaller thighs and slim toned legs!TRANSCRIPT
How Many Calories Should
IEat to Lose Weight
Brought to you by:
www.THIGHGAPHACK.com
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To Lose Weight you
Need:
A Calorie Deficit
Increased Metabolis
m
Cardio Resistance Training
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Everything is interconnected
Age, Weight and Height all affect how fast or slow your metabolism is
Your GoalsYour daily calories will depend on your current weight, how fast you want to lose weight and how much weight you want to lose
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First Things First – Calculate your TDEE/BMR
Your Total Daily Energy Expenditure tells us how much energy you use per day.
• To have a Calorie deficit you must Eat BELOW your TDEE
E.g. – If your TDEE is 1600 calories and youOnly eat 1300 calories, your body will burn the extra 300 calories from glycogen and/or fat
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First Things First – Calculate your TDEE/BMR
Your Base Metabolic Rate is the basic calories your body needs to function
(The calories burned if you laid in bed all day)
• It is a baseline for the minimum amount of calories you should consumee.g. - If your BMR is 1200 calories
and youeat 1000 calories/day for a long time, your metabolism will adjust by slowing, which means you would continually need to eat less and less to not gain weight
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Ways to Calculate TDEE
The Body Bug
Heart Rate
Monitor
BMR Test
Online Calculator
The Fit Bit
Katch – McArdle Formula
Harris -Benedict Formula
Mifflin-St Jeor formul
a
DONE FOR YOU
MANUALLY - Different Formulas for Calculations
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Most Accurate Online Calculator
ALWAYS SET YOUR
ACTIVITY LEVEL TO
SEDENTARY
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And add your activity caloriesTo the TDEE based on your workout for the day
Once you have your Numbers
1 lb of Fat = ~3500 Calories
1500 calories
1000 calories
1000 calories
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Calculate 15 – 20% of
your TDEE
Or
Consume 300 to 500 less
calories than your TDEE
per day
KEEPING IN MIND YOUR
BMR!
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If you can’t go less than your BMR after subtracting 15 – 20% or 300 to 500 calories from your TDEE, you will still lose weight, but at a slower rate
Determine lbs you want to lose
1 lb = ~3500 calories
Continue eating at
deficit until goal weight
TDEE = 1700
calories
BMR = 1200
calories
1 lb = 3500
calories
Eating 1200
calories/day = 1lb lost
a WeekEXAMPLE of DAILY CALORIES:
For more info on losing stubborn Fat check out www.thighgaphack.com
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• Blog: www.thighgaphack.com/blog
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