This is a total daily energy expenditure calculator (TDEE) that can help you get an understanding of where you should start from a base calorie perspective. If you want to lose weight, you will want to be in a TDEE caloric deficit. Usually starting off in a few hundred calories off your TDEE per week is desirable and making adjustments from there. You should expect to lose 1 to 2 pounds a week. If you are not hitting your desired results, continue to reduce the calorie intake SLOWLY until you get to your desired weight loss results.
Once you understand your calories, the next step is understanding what you should eat from a macros perspective. Macros are the base for muscle growth, energy production, and optimizing your body. It is generally recommended to stick to heavy protein-rich diet first to ensure you protect your muscle especially while in a caloric deficit. Macros are broken out into three categories – protein, fat, and carbohydrates. Calorie wise, protein and carbohydrates equals 4 calories, while fat per 1g equals 9 calories. Generally you want 1g of protein per pound of LEAN BODY MASS (if goal is to build muscle) then fill in calories based off preference between fat and carbohydrates.
If you would like a free consultation on where to get started (no obligations) click here to begin your fitness journey.