How Many Calories To Lose Weight? - 4 Easy Steps
How Many Calories To Lose Weight - 4 Easy Steps (2007-2010 tutorial)
Hey you,
In this video, I’ll show you how to find how many calories you need to lose weight/fat and how to adjust it optimally as you lose or plateau.
Step 1: go to https://tdeecalculator.net/ and enter your information.
all calculators tend to overestimate your activity level so I’d recommend picking one LOWER than your actual activity level.
for example: If you’re actual exercise level is moderate (3-5 times per week) pick light exercise.
This won’t be perfect but that’s okay, perfection is prison, we are looking for a close estimate so we can start getting results ASAP
Step 2: Take the maintenance number from our calculation from step 1 and subtract 300-500 calories.
300 if you tend to be a person who has trouble overeating
500 if you don’t have that issue and want a challenge
This will be your daily deficit number.
Step 3:
if you lose anywhere from .5-2 lbs per week ON AVERAGE you’re crushing it, that is amazing progress.
If you plateau for 2 weeks while consistency is at least 80% (that means you were on track and within your calorie goal for 12 out of the last 14 days) then you can drop calories by 100.
Do not lie to yourself about the last bullet point. ALWAYS increase consistency before decreasing calories or you’re increasing the risk for disordered eating behavior.
Step 4:
DM / Email me if you ever have questions or need help
I also offer 1 on 1 coaching for those who want/need their transformation optimized and all the guesswork from their training+nutrition removed so all they have to do is follow my guidance and lean on me for support while learning how to coach themselves while working together.
Thank you for reading or watching!
I hope this has helped you and if it has…
Please let me know via email! tedgormanpt@gmail.com
Also, if you have any questions about what we talked about today…
Email me, I’d love to answer your questions and give you some advice 🤝
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Talk soon,
-Ted :)
