We have taken a deep dive into how you can use and optimize calories to your advantage. Today is when we piece it all together so you can get toy our goals as quickly as possible. Follow these steps, and you will be where you want to be in no time.
Step 1: Track your intake. By weighing and measuring your food, and then entering it into an app like “MyFitnessPal” you will begin to understand how many calories you are eating each day. Do this for 3-5 days so you can set a baseline average.
Step 2: Identify your energy balance. Calculate BMR and how many calories you burn from activity. For BMR, use the calculation we gave you yesterday. For activity, base it on a smart watch’s data, or base it on your current level of activity. If you are sedentary, start with a base of maybe 300 calories, if you are super active with an active job, then consider adding as much as 1000 calories. Adjust up or down by 200-300 calories depending on your goals.
Step 3: Add macros. Now that you have identified the optimal amount of calories you should consume, it is time to double down by understanding the proper breakdown of macronutrients. Use the estimate calculations we gave you on Wednesday to figure this out. Start with protein, then fat, then carbs to round it out.
Step 4: Assess, adapt, repeat. Every 2-3 weeks check in on your progress. Are you moving in the right direction? Great, stay the course. Not moving in the direction you want? Tweak your macros a bit. Adjust the amount of carbs and fat first. Keep doing this until you are moving in the direction you want. Every 3 months or so, check back in and update your numbers accordingly.
This is a process, not an overnight solution. This is not a gimmick, this is science. Use it to your advantage. If you are still having trouble getting started, schedule a call with one of our coaches. You can do that here: