Think of your BMR like coma calories. If you were in a coma, you would burn this many calories a day. No movement, no talking, no chewing or digesting food,… These are the calories needed simply to sustain your most basic bodily functions for existence.

Without getting too into the calculation of your BMR, we should also note that—if you know your bodyfat percentage—a lower body fat percentage will result in a high BMR (and vice versa). This is because muscle is more metabolically active than fat. More muscle mass helps us to become and remain leaner because muscle needs fuel, whereas fat IS fuel.

If this is already too overwhelming, skip the lessons below and I can hold your hand through the whole process.

Your activity level will determine your activity multiplier. An activity multiplier in a macro calculator is a number used to estimate your Total Daily Energy Expenditure (TDEE) and is based on how active you are throughout the day. It adjusts your Basal Metabolic Rate (BMR) — the calories you’d burn at rest — to account for daily movement and exercise. Your back from your coma and your out in the world!

Each activity level step-up multiplies the BMR calculation by an additional 0.2. Choose the one that seems to fit you best, but don’t overthink it. Calorie calculations are estimations. Our goal is to get you to a good starting point. Once you have enough tracking data, I will show you how to tweak it to reach your goals. Let´s sit down for a chat if this is something you would like some help with.

I hear you. It’s tough. And you’re right, but just like when we are in the gym, when we make progress we must progress our program—and when something stops working, we change it.

First of all, these calculations are based on averages, and you are not an average. You are an individual, living your unique, individual life. You will probably be on one side or the other of this average.

Secondly, your energy needs will change as your weight changes. As you reduce your fat levels and/or increase your muscle mass your body will require a different amount of fuel. Your metabolism will also adjust to what it expects to receive in order to avoid a caloric deficit. As you progress, we will track the change and adjust accordingly.

Feel free to shoot me a message to ask questions about how to handle this, or book a consultation if you would like help with the whole process.

You’re not wrong. Most of us are drastically underfed when it comes to our protein needs—even those of us that may be heavier than we would like to be. That’s why it’s important when you are getting started towards your goal—whether your aim is to lose weight or to bulk up—to progress towards these marks incrementally. And yes, it might put your calories above where you are now (more on this later).Jumping from say 50 grams to 150 grams of protein on day 1 will almost certainly give you a stomach ache, and will definitely not be sustainable. If it makes you hate your life, why would that be a life you would be determined to live?Try increasing your portions (if you’ve trusted me with your email, you should have received a handy portion guide with your expanded results, by the way) over time. Maybe that looks like an additional 30g of protein every day this week. If that feels good, by week 2, we can look at an additional 30g. If you would like help with some ideas for how to reach these marks aside without consuming an entire chicken every day, shoot me a DM on Instagram or, better yet, let’s find a time to join me for a coffee and a chat.

The word “protein” is derived from the Greek “proteios” meaning “of the first rank”. It was given this name by a Swedish scientist to reflect the importance of the molecule. #nerdalert #8thgradereport

But seriously, It seems these days that everyone is talking about protein (and almost everyone is hating on carbs). First of all, carbs are not your enemy. In fact, they are essential to your existence and your success. But let’s not get side-tracked…

I bring up the protein because just about client I consult with is not meeting their protein needs. And there are a number of reasons why protein is so essential:-Our body is constantly breaking down and rebuilding itself. Proteins are the building blocks for that new growth.-Muscles are protein (so guess what they’re made of)-Have you ever had the “meat sweats”? Protein is like diesel fuel, our metabolism revs up to break it down. So, even the digestion of protein can stimulate fat burning. -Furthermore—as I mentioned in the section on BMR—as we convert protein to muscle mass, that muscle mass will eat up more fat.

One final bit of good news: Protein does not make a great fuel source, so the body does not like to store protein in the same way that it stores carbs and fats. So if you consume an excess of protein, the body will most likely either use it for new growth or get rid of it.