In the words of biggie smalls.. If you don’t know.. Now you know.
We think this could be the forgotten link in the pre-wrapped 500 calorie quick fix or the don’t eat for 2 day well marketed diet world. If we’re all individuals with different needs, lifestyles and aspirations, wouldn’t we like to know information specific to.. US?
Let’s go back to the whole dropping a couple of kilos thing for STEP TWO.
The PRIMARY and MOST IMPORTANT goal here is to get into an energy deficit, meaning that we purposefully eat LESS energy than the body’s requirements for the day. FEAR NOT. We are pretty amazing at storing energy, so much so it can be to our own detriment. This stored energy, primarily as FAT and with some GLYCOGEN (stored carbohydrate) can now be triggered to be broken down and used to fill the gap.
The question is, HOW much of a gap is necessary and do we even know what the target is?
Let’s look at your Basal Metabolic Rate.
The amount of ENERGY you use to maintain vital functions, such as living.You can calculate your number at https://www.calculator.net/bmr-calculator.html
– MIKES BMR without factoring in activity requirements = 1779 calories. 1.2 cups of peanut butter.
– NATS BMR without factoring in activity requirements = 1210 calories. 3/4 of a cup of peanut butter.
So Nat requires 70% of Mike’s energy requirements when we calculate based on gender, height and mass and not including activity.
Now, we need to add in our additional expenditure from general daily activity (N.E.A.T or non-exercise activity thermogenesis) and exercise.
Our BMR + additional calorie expenditure from exercise, other activity) = how much energy we used up on a day.
Note: The calculator above will also provide estimates for the increased energy expenditure including daily activity and exercise if you don’t want to run more numbers.
BACK to operation getting into a deficit.
We want to consume LESS than what we are USING to enter a deficit so our body is required to buffer the energy requirements using stored energy.. primarily fat.
There are some big questions here to consider before we rationalise and create a range.
Does our body process energy as expected? Maybe our metabolism is different than that of a “standard” individual of our height or weight.
Have we accurately calculated the additional expenditure from our daily activity and exercise?
So let’s jump out of the rabbit hole and work with what we can at least take an educated guess at to keep things moving.
We need to know our own caloric expenditure (BMR+ACTIVITY) to create a caloric range specific to your energy requirements.
Once we have a number to start with, we can aim to go into a 10-15% deficit. For example.. if our BMR+ACTIVITY says 1750 calories a day so to enter our targeted deficit we need to aim to hit 1,487-1575 calories a day
So WHY start with a slight deficit?
To continue training with purpose and intensity to maintain and develop physical attributes
To remain a clever little cookie that isn’t surviving on food supplies that would barely feed an ant
To potentially improve adherence to dietary changes
To maintain this thing called LIVING which usually gets lost in the fat loss realm
ACTIONS if you want to play along.
1. Calculate your BMR + Calculate your activity levels (better to underestimate than overestimate to begin)
2. Work out your caloric range to aim to be in a deficit that allows for adherence, training, adequate fuel and LIVING.