Nutrition November-

A 4 week blog, highlighting key areas to help members with their weight management goals.

Week 1: Weight Management and Energy Balance.

Weight Management is influenced by your energy balance. Your body weight can be increased, decreased or maintained depending on your energy balance. An adjustment to your energy balance will lead to changes in your weight. For example, fewer calories eaten, while increasing exercise frequency will see the energy balance tip in favour of weight loss.

Energy balance is determined by the number of calories consumed through food and drink vs your Total Daily Energy Expenditure (TDEE).

TDEE is the total number of calories your body burns in a day. It includes your Basal Metabolic Rate (BMR), the energy used for basic functions like breathing and digestion — plus calories burned through exercise and other physical activity.

To calculate your estimated TDEE:
1. Estimate your BMR using the Mifflin-St Jeor Equation:
   – For men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5
   – For women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161
2. Multiply your BMR by an activity factor:
   – Sedentary (little or no exercise): BMR × 1.2
   – Lightly active (light exercise/sports 1–3 days/week): BMR × 1.375
   – Moderately active (moderate exercise/sports 3–5 days/week): BMR × 1.55
   – Very active (hard exercise/sports 6–7 days/week): BMR × 1.725
   – Super active (very hard exercise & physical job): BMR × 1.9

Or

Use an online calculator from the link: https://www.calculator.net/tdee-calculator.html

Tracking Calories:
Use the Virtuagym Food App to log everything you eat and drink. The app will calculate your daily intake and compare it to your TDEE. Be honest and consistent with logging to get accurate insights, the team will be able to provide you with support on how to use the app and there will be further information to support your weight management goals.