Calculate Your Basal Metabolic Rate (BMR)– Your BMR is the number of calories your body needs at rest.– Use the Mifflin-St Jeor Equation for a precise BMR estimation
Factor in Physical Activity– Sedentary? Multiply BMR by 1.2.– Light activity (exercise or sports 1-3 days a week)? Multiply by 1.375.
Account for Your Goal– To maintain your weight, your daily calorie intake should match your total expenditure.– To lose weight, create a calorie deficit by eating less than you burn.
Monitor Your Macro– Ensure your daily intake includes a balanced mix of carbohydrates, proteins, and fats.
Listen to Your Body– Pay attention to hunger cues and eat when you're genuinely hungry.– Avoid emotional or mindless eating.
Keep a Food Diary– Track your daily calorie intake to stay accountable.– Many apps and websites make this process easy and convenient.
Be Patient and Realistic– Sustainable changes take time.– Aim for gradual, steady progress rather than quick fixes.