How can I manipulate my calorie intake to lose weight?

Manipulating your calorie intake to lose weight is an advanced nutrition strategy.

The best approach is to master the basics and fundamentals of proper nutrition and exercise first, and then use calorie manipulation to take your weight loss program to the next level.

Your first step in manipulating calories is to calculate the amount of calories that your body currently burns during the day.

The best way to do this is by using this TDEE formula that takes into account your lean body mass.

On that page you will also find a quick formula to calculate your daily calorie intake, but this will only be a ballpark figure, and using the formula with lean body mass is what is recommended if long term weight loss is what you are aiming at.

Once you have calculated your maintenance daily calorie intake, where the calories that you consume are equal to the calories that your body burns during the day, you are ready to take the next step.

This next step will be to take your maintenance level and lower your daily calorie intake by 10-20% from this number.

Never lower your daily calorie intake more than 20% below your TDEE for more than 2-3 days in a row because eventually this will trigger the starvation response and will slow down your metabolism.

When creating a lean, healthy body is your major goal, the best approach is to lower your daily calories for 2-3 days, and then raise them back to maintenance level for 3-4 consecutive days.

If you have a maintenance daily calorie intake of 3000 calories for example, and you lower it by 20% you would get 2400 calories per day.

If you consume 4 meals per day, which is the optimum amount for long term weight loss, you would get 600 calories per meal.

So you would eat four 600 calorie meals each day for 2-3 consecutive days and then on the fourth day would raise your calories back to maintenance level of 3000 calories for 3-4 consecutive days.

This will allow you to get the benefits of low calorie dieting without the low calorie dieting consequences.

If you would continue to eat 2400 calories per day for more than 3 days in a row, your body would start to burn its own muscle in order to lower its own metabolism and compensate for this calorie deficit.

By raising your calories on the fourth day you trick your body and it does not catch on to this technique, so you lose body fat during the 2-3 low calorie days and simply maintain your body weight during the 3-4 maintenance level days.

In the long term, this technique produces amazing weight loss results and will help you to create the body of your dreams.

This is the best way to manipulate your daily calorie intake to lose weight permanently.

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