![]() If you’re active, your daily activities include:Įxercise that is equal to jogging for 1 hour at 5mph 3-4 times per week. Spending a good part of the day on your feet (e.g. For example, 15-20 minutes of vigorous activity, such as HIIT, aerobics, skiing or jogging 2 times per week would put you in this category. More intense exercise can be performed for less time to achieve the same goal. For an adult of average weight, this amount of exercise will burn about 150-200 additional calories. If you’re lightly active, your daily activities include:Īctivities of daily living, such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn and gardening.Įxercise that is equal to walking for 30 minutes at 4mph 2 times per week. desk job) MODERATE/LIGHTLY ACTIVE: 1-2 DAYS/WEEK No moderate or vigorous activities and no intentional exercise. If you’re sedentary, your daily activities include:Īctivities of daily living only, such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn and gardening. You know your body and your activity level better than anyone else and if you don’t, a fitness tracker would be SUPER helpful in helping you determine your daily activity level and TDEE. Remember these are only examples and will vary from person to person. Here are some guidelines we put together to help you choose your activity level when plugging your numbers into the app. We never go anywhere without our Apple Watches and it has really helped both of us get laser focused on our own personal numbers. ![]() If you really want to dial it in, make sure you are wearing a fitness tracker every day. We totally understand that EVERYONE is different! JJ’s caloric burn compared to Erika’s burn doing the same exact workout will be completely different. You can always make adjustments as the days and weeks go on to keep you on track. If in doubt, take it down a notch and start there. Sometimes it’s tricky trying to determine what your activity level really is. Search “Clean Simple Eats,” download the app, answer the questions to the best of your ability and you’re all set! So where do you start? We’ve got an app for that! Please download our app on iOS or Android. Now, if you’ve been in a surplus or at maintenance and want to lean out a bit, we recommend starting at a 20% deficit and adjusting week to week from there as you listen to the cues your body is giving you. I know it sounds counterintuitive but trust the process. Adding more fuel to your metabolic fire will bring it back to life! We’ve had hundreds of people tone up, lean out and get feeling better than they ever have all while eating more than they ever have. If you have been eating in an aggressive deficit for a long period of time you may want to take the next 6 weeks to heal your metabolism by eating an extra snack per day to closer to your maintenance calorie level. The most important thing is that you stick to the calories (7 days a week) the app has given you for at least two weeks to see if it is working for you. On the flip side, if you put more quality fuel on that fire it will start to burn hot! Keep in mind that CONSISTENCY IS KEY. If you starve that fire and don’t throw enough fuel or poor quality fuel on that fire. ![]() It might help if you picture your metabolism like a fire. It’s about getting more nutrient dense foods in your life that will heal your metabolism, regulate your hormones and have your body run like the amazing machine that it is. It’s about eating the right amount of all the good foods with a balanced macronutrient ratio. The CSE approach is not about starvation. Just know, that when it comes to your metabolism, less isn’t always more. Other times you’ll need to make adjustments to your numbers for a few weeks to find that sweet spot where you are feeling great and still moving toward your goals.Ī lot of you have been concerned with the amount of calories the app is telling you to eat to hit your goals. Sometimes the numbers are great as is, and will help you hit your goals. The numbers it gives you are baseline numbers and are never meant to be absolute or unchangeable. Please understand that the app is ONLY a good starting point. If you select “maintain” on our Clean Simple Eats app. We’ve created an app that will help you figure this out. This is the total number of calories (energy) you need each day to keep up with metabolic functions and activity including exercise, occupation, chasing kids, housework, hobbies, lifestyle, etc. TDEE stands for Total Daily Energy Expenditure. Let’s talk more about finding your TDEE (Total Daily Energy Expenditure), how to determine your activity level and kick off the Spring Challenge on the right foot! This article will help you customize your calories and macros to help you reach your goals, no matter what they might look like!įirst, let’s dive into your TDEE.
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