We’ve taken several things into consideration to calculate your personalized calorie goal.
For starters, using your height, weight, age, and sex, we determine your RMR (resting metabolic rate), which is the amount of energy (measured in calories) that your body uses to perform basic functions like breathing and maintaining body temperature, while at rest.
Next, we consider your activity levels as collected from multiple sources:
- Self-reported activity levels from your intake questionnaire
- Weekly recorded exercise activity in the CSF app (frequency, intensity, time and type)
- If applicable, activity/ daily step-counts as reported through connected activity trackers (Apple Watch, Garmin, Fitbit, etc.)
Then, we use your body fat percentage to determine your lean body mass (LBM). This is the total weight of your body minus your body fat, which includes the weight of your bones, muscles, organs, and other non-fat tissue.
From all of this, we calculated your TDEE (total daily energy expenditure), or the total number of calories needed to maintain your weight.
Last, but not least, we’ve set your calorie target, based on the primary goal that you provided in your intake questionnaire:
- Performance – Improve Endurance
- Performance – Increase Strength
- Metabolic Health – Reset Metabolism
- Metabolic Health – Improve Blood Labs
- Body Composition – Fat Loss
- Body Composition – Muscle Gain
As you can see, the process of determining your calorie goal is a highly personalized process and specifically tailored to you. No two clients are alike!
Still, it’s important to remember, this is just a starting point. By consistently adhering to your calorie goal, and regularly tracking your, exercise, weight, measurements and progress photos, your coach may decide to make adjustments to help you stay on track with your goals.
Since 2016, we’ve helped HUNDREDS of clients, using this exact method, achieve remarkable results! We’re quite confident that you will too.