1
Check your BMI
BMI gives you a quick screening number.
2
Find your resting calorie burn (BMR)
Your Basal Metabolic Rate is the number of calories your body burns at complete rest.
3
Set a calorie target: deficit or surplus
Whether your goal is to lose, gain, or maintain, your calorie target is adjusted from TDEE.
4
Estimate your protein needs
Protein is essential to preserve or build muscle.
5
Check your daily water intake
Hydration needs vary by weight and activity level.