How can I work out the maximum calories, fat etc I should consume a day in order to not gain weight but lose?
I am slim but I am currently trying to get rid of the puppy fat areas so muscle will show more but I don't believe in starving myself or eating ridiculously small amounts of food. I want to eat the right amount and have that energy I need to get me through the day but at the same time lower the percentage of fat on my body.. I've lost so much weight since january just by changing the amount of food I eat. I use to just eat 1 big meal a day and have minor snacks now and again but mid january I started eating 3 small portions per day. I thought I would be hunrgy and want more but I found that I started to feel full up.. it was like my stomach shrunk. I am happy with the results because I said to myself I was going to get them and I did. Now I want to eliminate all the unecessary puppy fat on my body and get the muscle to show so I can atleast be 100% satisfied with my body instead of %60. I would appreciate some advice. I am ready to calculate but need to know what.
Public Comments
- Walk 2 miles a day!!!!!!!
- You need muscle in order for it to show. My guess is that you'll see more noticeable results by gaining muscle, not so much by losing fat. Getting "toned" as it is commonly called requires muscle more that it requires shedding fat. But I would also recommend sprints to shed some extra fat without cutting into the lean tissue you have. To find out how many calories you need to sustain your current mass you need to know 3 mains things: 1)Basal Metabolic Rate (calories needed to sustain NO activity) 2)TEM (Thermal Effect of Food you are eating - how many calories you burn from consuming calories) 3) NEAT (Non Exercise Activity Thermogenesis - how many calories you burn from your nonexercise daily activity) Once you calculate all this for a day, you will know how many calories you need to consume without taking into effect any exercise you do. If you are looking to lose some weight, it would be a good starting point (assuming you are doing exercise as well which will put you into a calorie deficit for the day).
