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If you’re serious about losing weight there are three factors that come into play, exercise, nutrition, and the third is caloric intake.
To lose body weight, and body fat we must be at a caloric deficit, which means we are burning through more calories per day then we are consuming.
This is going to force the body to breakdown body fat as a source of caloric energy. Here’s the formula and equation of how all this works.

1 pound of body fat is equal to 3500 calories. In order to lose a pound of fat you must burn 3500 calories more than you consume in food and beverage. Each of us has a set amount of calories we burn every day without exercising. These calories are referred to as BMR Basal Metabolic Rate, and they’re based on height, weight, age and sex. These are the calories your body needs for daily energy to function properly.

For the sake of example let’s say your BMR was 1500 calories per day. If you were to burn 500 calories in exercise a day, your Total Daily Energy Expenditure ‘TDEE’ would be 2000 calories. If you were then to eat a healthy 1500 calories, you would be at a deficit of 500 calories per day, times 7 days, 3500 per week equaling 1 pound of body fat.

Here’s a BMR calculator if you’re curious what your body is burning!

While the amount of calories in and out are important, it’s equally important that we are feeding the body nutrient rich foods like a LOT of veggies.

If you’re interested in learning more, be sure to download my free e-book the power of food which will help you calculate how much protein, fat and carbs you’ll want in your meal plan to help you reach your goals You can download the ebook by entering you information into the subscribe box to the right of this page!