You spend most of the day sitting
You spend a good part of the day on your feet
You spend a good part of the day doing physical activity
You spend most of the day doing heavy physical activity
Easy going while I'm working out.
Heavy breathing and challenging myself.
Breaking a sweat & have an elevated heart rate.
Don't bother me! I'm on full workout mode.
2 Set Your Goals
Set your diet calories, based on your fat loss goals
Now that the Fitness Calculator has provided your TDEE (Total Daily Energy Expenditure), it's time to set the amount of calories you will be consuming while following my fitness program. In order to lose weight (burn fat), you need to consume less calories than your body needs. A calorie deficit of 15-20% off of your TDEE is a safe caloric deficit to shoot for to insure fast fat loss without burning up your lean muscle mass. To build muscle, you need to consume slightly more calories than your TDEE. 5-10% is a safe caloric surplus from our Fitness Calculator to consume in order to encourage muscle growth without packing on too much unwanted body fat.