​How to calculate your own calories
 
This blog post will be quite unusual and if there is anything you want to know or need my explanation on please write a question the comments box below.

So, first thing you need to do is work out how many calories you need everyday to maintain your life the calculation for this is;
 
Adults male: 66 + (6.3 x body weight in Lbs) + (12.9 x heights in inches) -(6.8 x age in years) = BMR

Adult Female 655 + (4.3 x weight in Lbs) + (4.7 x height in inches) – (4.7 age in years) = BMR
 
So that roughly calculates what you need to keep you alive, then from that number you can work out your maintenance calories
 
If you are;

• very sedentary (little or No exercise): BMR x 1.2
• Lightly active (light exercise/sport 1-3 days) BMR x 1.375
• Moderate activity (moderate exercise 3/5 days) BMR x 1.55
• Very active (hard exercise 6/7 days) BMR x 1.725
• Extremely active (very hard exercise & physical job or 2 a day training) BMR x 1.9

 
Once you work this out you need to know how much weight you want to lose if you want 10kgs, you need to know the Lbs version for 10 its 22 Lbs. (1kg x 2.2lbs)

There are roughly 3500 calories in one pound of fat, so then it’s 22 x 3500 = 77,000

Your holiday is in 15 weeks – it’s then 77,000 / 15 = 5,133
5,133 / 7(days) = 733 that’s a 733-calorie deficit per day which is seems like quite a lot however,
 
That’s 1.46 Lbs loss a week (5133 / 3500 = 1.46) which is a pretty decent rate of weight loss.
 
From there you need to work out your protein per days which is your body weight in Kg x 1.8-2.2 if you're try to lose weight I prefer the higher end, so 2.2g per kg.
 
So, for example 70kg x 2.2 = 154g per day of protein which is (154 x 4(calories per gram) = 616 calories per day of protein
 
Now you have your daily calories, you know how many of them are taken from protein it’s now completely up to you where your other calories come from, whether it’s high fat/low carb, low fat high carb, moderate fat/moderate carb whatever mix, make sure it makes you feel good, in a calorie deficit there is only so good you can feel and also you can stick to it through the duration of your diet.
 
Once you have all this information you need to implement it, you need to work out where to gets those calories from and build your own plan, it can change week to week but if you know what to eat and have a proper plan, that you have created, you’re less likely to buy random things in the store.

Do you want the results enough?

As part of the job I get to speak to a lot of people who all want the same goal – weight loss, however everyone is in a different place mentally, some just after a breakup, some are dangerously obese and are at risk from heart failure and other serious health issues, some in a new relationship and want to look good for their partner, holiday coming up etc, whatever the reason the desperation and desire to change are all at different levels.

One thing I want to make extremely clear is this; YOU ARE WORTH IT, you aren’t too ugly, you aren’t too horrible, too fat,, you are good enough to change, to become better no matter who says you can’t, won’t, aren’t good enough, You are! If they’re telling you you aren’t, get them out your life.

Some people will let themselves get to the point where they have gone way too far mentally, so much so they are depressed with how they look, they have no confidence but desperate to change, I could tell them anything, like for example, they have to become a ‘breatharian’ for 4 weeks and they would think it’s a good idea, for context a ‘breatharian’ is someone that doesn’t eat or drink for days even weeks, they claim they get all their nutrients from the air they breathe, it’s absolute insane, the most ridiculous diet ever, some just say they want to lose weight but mentally they just don’t care if they do or not, you need to find out if you do actually care or not.

If you are happy with the way you look, then that’s fantastic! Don’t ever lose that self confidence.

The thing with this is why let yourself get to the point where becoming a Breatharian seems like a good idea, why get to the point where you’re so desperate and depressed about the way you look and feel you’ll do anything to change?

Before you start your journey you need to consider where you’re at now? Where you want to be? Is it realistic? And is it realistic in the time you want?
Need to find your why, your reason to change and push yourself, the reason why sacrificing a tub of ice cream on a Sunday doesn’t affect you, mental well-being.

What are you willing to sacrifice to reach your goals, yeah you don’t have to cut out all chocolate, wine, ice cream, cheese and your other favourites but you have to sacrifice some of it, to reach any goal there HAS to be sacrifice, so be realistic with yourself, how much are you willing to give up to reach your goals?

In the last stages of your diet where the weight just doesn’t seem to come off what are you to do to get your results? You might have to rip up your old method and try a new method to keep you in a deficit.

If you want a bigger bum or quicker weight loss are you willing to do the extra session on the gym? Or extra walking etc.

There will be times where motivation drops and it’s important you keep your goals in mind, keep your reason why, pick something to aim towards like a photo shoot with your family, a holiday.

So if you want to make sure you reach your goals, get a coach and make sure they keep you accountable.