Calories

Weight loss is not a complicated thing, to lose weight, you need to eat fewer calories than you burn - calories in against calories out. It is made to be more complicated at times in order to make money off people but it really is as simple as that.

First things you need to know your BMR (Basal Metabolic Rate), this in simple terms is how many calories you burn a day on average, without knowing that everything is guesswork really. Usually mine is about 4000 calories a day but at the moment with lockdown in place it is 3500 Calories per day so I simply keep that in mind with regards to my overall goal. If you want to lean out, eat less than your BMR, if you want to gain weight / bulk up eat more than your BMR.

Simple I know but that’s all there really is to it. Now to track your calories I personally use My Fitness Pal although there are lots of ways to track your calories. I weigh all my food out and everything is logged even if it’s an apple which has hardly any calories. This means I know exactly how much is going into my body but also how much Protein, Carbs & Fats along with how many micronutrients are going in as well. This keeps me on top of things.

To keep simple I tend to eat similar foods most days. I usually have overnight oats for breakfast, daily snacks which tend to be the same. My Lunch and Dinners tend to be different day to day

This is how I keep track of my calories, if you can keep it simple then you are more likely to keep doing it so don’t over-complicate it.