Calories in v calories out

caellak

I know losing weight comes down to the basic principle of calories in v calories out but how do you know how many calories you're burning if you don't have a specific watch, use certain machines in the gym etc to figure it out for you?🙈

L1zardQueen

Your diary will tell you this. If you are not losing or are losing too fast or anything in between, adjust your calorie burn numbers accordingly.

diannethegeek

You can get an estimate of how many calories you burn per day by using any of the online TDEE calculators online and then you adjust up or down based on your real world results. Even with activity trackers and gym machines, it's all just estimates based on averages. You do the best you can logging and tracking and adjust as needed.

Danp

You start will a ballpark figure which can be worked out from your stats (age, height, weight, sex, etc). This will give you a rough starting point.

From there it's a trial and error. You use your results to hone in on a more accurate figure that is suitable for you as an individual.

Eat to your calorie target for 3-4 weeks and work out how much weight you've lost on average for that period of time. If you're losing faster than expected then you can comfortably increase your calorie in take or if you're losing slower than expected or perhaps even gaining then you'll need to adjust your calorie target down a little.

Once you've got a pretty good idea of your calorie intake you can start to do the same process with exercise calories by eating half of them back and adjusting that up or down depending on results.