How to Count Calories Successfully – Week 1

Base Metabolic Rate and Calories

Willpower can only take you so far. If you eat too few calories per day your body will think that you're starving and you won't be able to stop thinking about food. Eating too little is a common mistake a lot of people make when trying to count calories / lose weight and that behaviour sees them giving up after less than 2 weeks of trying. We're going to talk about Base Metabolic Rate or BMR.

Your base metabolic rate is quite simply the amount of calories that you need for your body to accomplish it's basic functions, like breathing and being awake. If you restrict your calories too much you may find yourself in a situation where you're not eating enough and your body will go into starvation mode. This is not a helpful mode. You don't want to stress your body out.
BMR Calculation depends on your weight. Below the example is a 25 year old male who is 5 foot 10 and 240 pounds. He needs at least 2080 calories per day in order to run his body. That is the no negotiation bottom for this person. If they eat less than that they will not be successful in losing weight. Which seems counter intuitive, but once you understand you will not make this error going forward.

Click on the image to do the calculation for your body. Any weight loss plan cannot go below this number. Period.

The Most Successful Way to Lose Weight

Now that we know how to calculate the absolute bottom, we need to figure out the top. How many calories per day can you eat while still losing weight? No problem. The way to calculate that is to find out how much you're eating now. The best way to do that is to track your calories for a week and then add up all the daily amounts. Then average them out. Then remove 500 calories from that averaged number.

THAT IS YOUR NUMBER.

Hit that number every day. It doesn't matter what you eat as long as you hit that number. I go through it here.
Simplified: If your daily average calorie total is 3500kcal, then you should hit 3000kcal every day in order

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