So, you are eating less and training more but you are still struggling to lose fat?
Now the general rule of thumb is calorie defecit and increase activity levels but do you actually know how much energy your body needs to function properly a day?
Your Baso Metabolic Rate (BMR) is how much energy your body burns at rest and by using the attached spread sheet and filling out the info in the yellow boxes, you can find out how many calories your body needs to function on a daily basis as a minimum.
If you are on a calorie defecit, doing more exercise and feeling tired and have muscular aching and food cravings, then try this formula to find out what your body needs to function properly and I can assure you, that you will feel better once you do.
The Harris Benedict equation
Males: BMR = 88.362 + (3.397 x weight in kg) + (4.799 x height in cm) + (5.677 x age in years)
Females: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
Once you have worked your BMR out, use the chart below to then work out how many calorie you should consume based on your activity levels.
Let me know how you feel when you have made these changes to your daily energy (food) intake