The only formula to know how much should you really eat to lose fat
If you think losing fat is just a matter of cutting your favorite food or going with a crazy diet, let me show you a better way.
Now, you might feel resistance to this, but…
what I’m sharing is just what science and research have proven to be the only way to lose fat (and keep it off).
Why?
Because there’s a formula to know exactly how much you should eat to start losing fat.
And this is based on the concept called TDEE.
TDEE stands for Total Daily Energy Expenditure.
Many people think they need to know only their BMR/RMR to lose fat, but that’s not true.
BMR forms about 60% of your TDEE, but it’s not the entire equation.
Here’s the entire formula to know how much you should eat:
TDEE = BMR x NEAT x TEF x EA
Don't get too caught up in the other terms because to know your starting point you should focus on 2 things: your BMR and your EA (Exercise Activity).
Now, don’t get me wrong…
NEAT and TEF are important, but to use this formula you’d only do it based on what you can measure and directly control, that’s why we focus on BMR and EA.
There are a lot of formulas to find out your current BMR (Harris-Benedict being one of the most common ones).
The point is…
Calculate your BMR with a formula and add the activity factor.
- If you’re not working out and your lifestyle is mainly sitting at a desk, then multiply it by 1.2
- If you workout somewhat intensely and consistently and have a normal job, then use 1.55
- And if your job involves a lot of movement and your workout intensely, then multiply by 1.9
That’s how you get to your TDEE.
And that’s your starting point to know how much you should eat to start losing fat.
TDEE is what you should eat to maintain your weight, so going with a deficit of 500 kcal (not a hard number, as yours could be higher or lower), then you’d be losing fat.
There is nothing new for many, and I never said it would be.
But even if this wasn’t new and someone still hasn’t got the results (or kept them off), there’s something in this simple process where you’re falling.
This is why I say that losing fat is simple, but not “easy”.
As they say, the devil is in the detail… and many details are going on in this simple process.
So go back to this process and find where in this system are things falling off.
Once you find it, fat loss can become a predictable process, without going crazy low on calories, food cravings, or feeling like dieting at all.
Ivan @ Fitnessthetic
— → Would you want to know all of this in a step-by-step process so you know exactly what to do to lose all the weight you want and not gain it back? Click here to get my new ebook.
