When it comes to our body weight, ultimately whether we lose, maintain or gain weight is dictated by our Energy Position. Specifically, what we mean by this is whether or not you are consuming more energy (from food) than you are expending (burning) over a period of time. Everyday our body uses a specific amount of energy for basic functions such as breathing and digestion – this amount of energy is called our Basal Metabolic Rate (BMR).
On top of this, any exercise we do also uses energy is called our Daily Activity Level and when we add this energy requirement to our BMR we get our Total Daily Energy Expenditure (TDEE) which is expressed in calories.
If the food, we wat is less than our TDEE we will be in a Calorie Deficit and lose weight. For optimal weight loss in a sustainable manner we recommend a 15% - 25% Calorie Deficit. A more aggressive calorie deficit can be used successfully in two week bursts but is not recommended long term. To ensure adequate energy and nutrition.
Gender, Age, Height, Weight
Incidental and Dedicated
If weight loss plateaus recalculate TDEE based on new weight as energy requirements will decrease as weight is lost.
We recommend a Calorie defict of 25% for sustainable weight loss.
Amelia, a 28 year old female who weighs 55Kg, is 165cm and is lightly active:
You can calculate your personal TDEE and Calorie Deficit HERE.