Once you have calculated your TDEE you then need to calculate your daily and weekly calorie target.
A 15-20% deficit is a good place to start. This may be higher or lower depending on starting body fat levels, personal goals and energy requirements.
If for example your BMR is 2136 k cal per day, 20% is 427 calories.
(We are aiming for a 500 calorie per day deficit but for practicality purposes get as close to this figure as possible)
It’s important to remember that regardless of what approach you take, your calorie target is an estimation, not an exact number. Even if you follow all the advice to the letter, it’s still an estimation and some tweaking may be necessary.
(that’s one of the advantages of having a nutrition coach, we can do the tweaking for you).
Calculate your calorie target now for:
We also use a weekly calorie target as it is easier to make adjustments for individual days targets that have been missed.