Follow Along with Me to Find My MAINTENANCE Calories | How to Find your TDEE + What I Eat in a Week

Описание: Your maintenance calories are the amount of energy that you need throughout the day to continue maintaining your current weight. You’ll use or find your maintenance calories any time you want to work towards fat loss, muscle building, or strength goals. This assessment can also be used without any major fitness goals, and rather to just get a better and honest look at what your eating habits look like right now. With this (in comparison to a TDEE calculator), you’ll be able to more easily see where you make improvements— like needing more fruits, veggies, water, protein, etc.

In order to begin the assessment, you’ll need to:
1. Weigh yourself every morning - before eating or drinking anything. After the bathroom.
2. Track everything you eat and drink.
3. Do this for 7 days back-to-back.
4. Get the average of your weight and the average of your calories from the week (this is your maintenance)


TIMESTAMPS:
0:00 Intro
0:47 How to find your maintenance calories (the method)
2:00 What’s the point of finding your maintenance?
3:50 Day 1- Tips for measuring your food
5:20 Day 2- Tips to find your calories from your portion of a recipe
7:33 Day 3- Tips for using this to analyze your nutrition habits later
9:02 Day 4- Tips for adding variety to your meals w/o changing them drastically
10:28 Day 5- Tips for eating out
11:18 Day 6- Eyeballing your food vs tracking portions
11:56 Day 7- Working around imperfect days
13:15 Sharing my results from the week

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