Calculate your calories simply 54/365

How do you even calculate your calories?

Here's the easiest way I've learned from MacNutrition Uni. 

If you're a male, multiply your bodyweight in kilograms by 24. 

If you're a female, multiply your bodyweight by 22. 

That's your BMR, basal metabolic rate, the amount of calories needed to survive all bodily functions daily. 

If you have a sedentary lifestyle like an office worker, then multiply this number by 1.2. That's your daily calories.

If you want to lose weight then eat u set this number. Over the week, if you want to lose 1kg then eat within a 3500 calorie deficit. As we saw yesterday there's different approaches to doing it.

 

Essentially you're going to eat 500 less a day. 

Calculate your calories. 

Create a deficit.

Stick to it.

It will work if you adhere to it. 

 

 

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