What Gets Measured Gets Managed


If weight loss is your goal then I would calculate your calories choosing little to know exercise and I always recommend working off your weekly allowence and not your daily allowence.  To do your weekly allowence simply take the number you get from the calculator and multiply it by 7. Working off a weekly allowence is far more realistic and sustainable. 

How to Track Calories

Download the App Myfitnesspal and opt for the free version. Myfitnesspal is one of the best apps out there for tracking and I  like to use it’s tracking features and then write the calories down with pen and paper. Pen and paper keeps me more accountable and I find it fits better with the demands of life but you do what works for you.

Should you count the calories burned when exercising?

If your goal is weight loss I wouldn’t add back in all the calories you burned in exercise. Maybe give yourself an allowence of 100 calories for every 30 minutes of exercise (exercise doesn’t burn as many calories as you think). 

What is a realistic calorie deficit to try create?

A deficit of 10 – 15% is more than enough of a calorie deficit goal. I would calculate your calories, find out your weekly allowence and try create a deficit of 10% on that score for 3-4 weeks. After 3-4 weeks I would weigh myself again and recalculate my calories based on my  new metrics.

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