To lose weight using the calorie counting method you need to calculate your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE). This gives you a calorie target you can cut calories from. Once you’ve created a calorie deficit, for every 3,500 calories you should lose a pound of fat.

WARNING: this is not a precise science, there are so many variables at play. The simplest approach is to get your TDEE, create your calorie deficit and monitor your progress. If you are losing weight, it’s working!

By far the best way to get your BMR and TDEE for free is to take our 3 minute Health Report, which is completely free.

TAKE OURĀ 3 MINUTE HEALTHCHALLENGE

STEP ONE: CALCULATE YOUR BMR:

To get your BMR simply click here and we’ll calculate your BMR for you for free.

STEP TWO: WORK OUT YOUR TDEE

Take your BMR and multiply it depending on your activity level.

– Sedentary (no exercise): x1.2
– Light Activity (1-3 days of exercise): x1.3
– Moderate Activity (3-5 days of exercise): x1.55
– Heavy Activity (6-7 days of exercise): x1.725
– Very Heavy Activity ( 7 days/physical job along with working out): x1.9

NB: If you want a full scientific discussion about TDEE and BMR then visit here, but be warned it gets incredibly dull, very quickly.