One of the key considerations when it comes to nutrition, particularly for those looking to change their body composition, is the idea of calorie balance, i.e. The net surplus or deficit of calories in vs calories out. But how do we calculate caloric output?

Step 1: Calculate your basal metabolic rate.

Basal Metaboic rate.jpg

Step 2: Multiply by your physical activity factor.

Physical Activity Factor.jpg

Step 3: Eat accordingly.

Remember, this is just an estimate. You do not have to be perfect every day. Long term changes in body composition are about doing things sustainably. Look at your net calorie balance over the course of a year, not the course of a week.

Do you have to track? No. Is it useful to get a gauge on what you are eating? Yes. Use it as a tool when necessary, but don't obsess about it.

Posted in Nutrition on Jan 19, 2021