Finding Maintenance Calories

❤️, save & share! 👯‍♀️ Most women want to just jump into “weight loss”, but it’s really important to understand if you actually need to ADD IN calories to your current intake.
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Today was day 1 of 3 video series with my email list where I sent out an 18 min video explaining
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-HOW to find your current maintenance cals with specific formulas,
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-how to get into a deficit to successfully lose weight
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-& how to reverse diet (add in calories) after you’ve been dieting for a few months to get back to maintenance calories.
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🗣Comment below if you want the video & freebie on how to find YOUR starting point!
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TO FIND MAINTENANCE CALORIES:
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1️⃣First we have to find our BMR (this is the Harris Benedict Formula):
Women: 655 + (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age in years).
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2️⃣Then we have to find TDEE (total daily energy expenditure-the # of cals your body needs to do daily activities)
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TDEE = BMR x activity level multiplier:
Sedentary: 1.2 x BMR
lightly active: 1.375 x BMR
moderately active: 1.55 x BMR
very active: 1.725 x BMR
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This gives you a starting point of how many calories per day is needed to maintain your current weight.
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🔥If you watch the video you’ll see how to manipulate your calories to lose weight OR add in calories to repair metabolism ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tomorrow we’re chatting about how to track your calories & macros efficiently so make sure you’re on the email list 😍
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Www.coachedbycait.com
Certified Fitness Nutrition Specialist (NASM)
Macro Nutrition Coach (NASM)
BSN/RN