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Read this thread for simple, clear and concise advice on how to manipulate your weight (Lose fat, gain muscle).
So much conflicting advice exists but we’re going to get rid of the confusion right here, right now.
~RT/Like this thread to save it for later~
So much conflicting advice exists but we’re going to get rid of the confusion right here, right now.
~RT/Like this thread to save it for later~
BMR.
What does this mean?
Stands for Basal Metabolic Rate.
At its simplest form it’s the amount of energy(calories) you burn in a day just laying in bed, the amount that keeps you alive.
So, this number essentially does not include any form of activity.
What does this mean?
Stands for Basal Metabolic Rate.
At its simplest form it’s the amount of energy(calories) you burn in a day just laying in bed, the amount that keeps you alive.
So, this number essentially does not include any form of activity.
Thermic effects of digestion.
This principle estimates that approximately 10% of the calories digested from food intake is burned in the process of digestion.
Thus if you consumed 2,000 calories in a given day, approximately 200 is burned by just moving through the GI.
This principle estimates that approximately 10% of the calories digested from food intake is burned in the process of digestion.
Thus if you consumed 2,000 calories in a given day, approximately 200 is burned by just moving through the GI.
TDEE.
What does this mean?
This stands for Total Daily Energy Expenditure.
This is a more accurate representation of how many calories you burn in each day by including activity levels.
For example my BMR is estimated around 1800 calories per day.
What does this mean?
This stands for Total Daily Energy Expenditure.
This is a more accurate representation of how many calories you burn in each day by including activity levels.
For example my BMR is estimated around 1800 calories per day.
But when my BMR is adjusted for my activity levels (work, exercise, movement in general) I sit around 2,600 calories.
If you'd like to calculate your TDEE I've gone ahead and attached a link where you can do so here
Calculate TDEE here: https://tdeecalculator.net/
If you'd like to calculate your TDEE I've gone ahead and attached a link where you can do so here
Calculate TDEE here: https://tdeecalculator.net/
Thus, to gain weight, I need to eat more than 2,600 calories per day consistently.
& to maintain my weight I need to eat around 2,600 calories per day consistently.
Finally, to lose weight I need to eat less than 2,600 calories per day consistently.
word CONSISTENTLY.
& to maintain my weight I need to eat around 2,600 calories per day consistently.
Finally, to lose weight I need to eat less than 2,600 calories per day consistently.
word CONSISTENTLY.
Metabolically speaking, there are 3500 calories that make up 1 pound.
So, with this in mind, and the example used above, to lose 1Ib per week, I would need to consume 2,100 calories per day. (500 calorie deficit daily)…
So, with this in mind, and the example used above, to lose 1Ib per week, I would need to consume 2,100 calories per day. (500 calorie deficit daily)…
On the flip side, if you're looking to gain weight, put on muscle and strength...
The same is true but just reversed, you would consume 3,100 calories per day for 1Ib weight gain per week. (500 calorie surplus).
The same is true but just reversed, you would consume 3,100 calories per day for 1Ib weight gain per week. (500 calorie surplus).
Other factors that may affect weight loss or gain…
Lean mass.. If you have a fair amount of muscle, your metabolic rate will be higher (burn more energy) than those with less muscle or lean mass.
Lean mass.. If you have a fair amount of muscle, your metabolic rate will be higher (burn more energy) than those with less muscle or lean mass.
What about cardio?
Cardio, can be used as a tool to add to the calorie deficit and obviously to improve cardiovascular health.
So if I consumed 2,600 calories daily, then added cardio where I burned 500 calories per session I would still lose the 1Ib per week.
Cardio, can be used as a tool to add to the calorie deficit and obviously to improve cardiovascular health.
So if I consumed 2,600 calories daily, then added cardio where I burned 500 calories per session I would still lose the 1Ib per week.
Metabolisms.
Everyone has a slightly different metabolism… my advice?
Track your food consumption on MyFitnessPal and your weight every morning at the same time.
See what happens, It’s a plug and play kind of game.
Everyone has a slightly different metabolism… my advice?
Track your food consumption on MyFitnessPal and your weight every morning at the same time.
See what happens, It’s a plug and play kind of game.
If you want to:
+ Build muscle
+ Shred body fat
+ Be happier
+ Learn how to maximize your potential
Follow these simple steps:
Follow
@TheForeverFit
&
@TheGreat_Life
Download our free fasting guide to make calorie deficits easier! https://everf.it/IFguide/
+ Build muscle
+ Shred body fat
+ Be happier
+ Learn how to maximize your potential
Follow these simple steps:
Follow
@TheForeverFit
&
@TheGreat_Life
Download our free fasting guide to make calorie deficits easier! https://everf.it/IFguide/
