The best way to understand your body’s calorie needs is to have your Resting Metabolic Rate tested. How many calories do you need? You’ll need to understand your Total Daily Energy Expenditure, or TDEE.If you have excess body fat to lose then we recommend focusing on fat loss first. What is your goal? Do you want to focus primarily on losing body fat or on gaining muscle? It’s not impossible to accomplish both simultaneously, but you’ll need to be realistic about which is your priority.Because body composition is a better indicator of weight and progress towards goals, we focus on lowering body fat and increasing muscle mass rather than “weight loss.”Ĭreating your nutrition plan starts with understanding some basic information about yourself. Changes in weight can come from variances in hydration and from an increase or decrease in body fat or muscle. Your body is comprised primarily of body fat, bone, and lean muscle, which includes your skeletal muscles (like biceps and quads) and your heart and smooth muscle.

Not every pound lost or gained can be attributed to fat, though. If you consume more calories than you use, then you create a calorie surplus and the excess calories are stored as body fat for later use. By consuming fewer calories than you use, you create a calorie deficit that results in fat loss. As we explained in our blog post on Nutrition Basics, weight loss (and gain!) is a matter of energy balance. Now that you understand some of the most basic nutrition concepts, you can start using your DEXA and RMR test results to create a personalized nutrition plan. Accurate macronutrient planning made simpler.

Custom macro diet plan