Calorie Counting...
Adjusting Your Daily Calorie Intake

Calorie Counting, is the section where we will cover how to adjust your calories during your weight loss program.

Once you have calculated your (TDEE) total daily energy expenditure, then your next step will be to calculate the exact amount of calories...that you will consume daily.

This number you will adjust based on the major health goal that you have chosen in your major health goal chart.

You have three different choices that you can make when it comes to calorie counting

-If you want to stay at the same level of body weight... simply leave your calories at your maintenance level.

-If you want to gain body weight...you must increase your daily calorie intake above your daily maintenance and use weight training to build up your muscle mass.

...Otherwise the extra calories will be converted to body fat!

When your goal is weight loss, the best way to start is to slowly reduce your daily calorie intake and slowly increase you activity level.

When using this calorie counting approach, reduce all your meals by 10%

This means that you have to lower the calories in every meal that you eat during the day by 10%.

In the section on meal frequency I will show you examples with numbers of calories broken down into frequent meals during the day.

For a simple example let us say your TDEE is 2000 calories per day, you would lower it by 200 calories, and would 1800 calories per day.

If you eat four small frequent meals per day each meal would be 450 calories.

Every week as you do your weekly weight loss chart you will see the results that you are getting on a weekly basis.

Based on these numbers you can make further decisions which way to go with your meal planning.

You can either drop your TDEE for example by 15% instead of 10%. Or you can stay at 10% but increase your cardio exercises.

The weekly weight loss chart for tracking current reality...

This is the only accurate way of knowing if you are moving in the right direction or not. And the only way to make your meal planning perfect.

Once you get some experience using the weekly weight loss chart, you can manipulate your daily calorie intake, using some of the advanced techniques.

Turn up the heat by using advanced techniques

Your can create amazing fat burning results using this method, because your body does not decrease your metabolic rate that quickly.

If you raise your calories on the fourth day back to maintenance level, your body will not catch on to this, and your metabolism will not slow down.

Calorie counting is one of the most effective and safe ways to effectively lose weight.

You simply create two different menus, one for maintenance level, and one that is 20% below maintenance level.

Then you simply eat three days in a row the lower amount of calories and on the fourth day raise your calories to TDEE level.

After three days at maintenance level drop them back down for three more days. Some people continue doing this until reaching their ideal body weight.

As you can see...the weekly weight loss chart is what leads to long term success

Using your weekly weight loss chart you can always measure your lean body mass and your body fat percentage, to make sure that you are losing body fat, while your lean body mass stays the same.

This is your major goal, if you want to create a lean, healthy body, and then maintain it for life!

This Calorie Counting method can make a big difference in the results that you produce, just make sure you never lower your calories drastically.

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