The Importance of Each Macronutrient

Protein: Essential for muscle repair and growth, protein also helps you feel full longer. Aim for 0.8-2g per kg of body weight depending on your activity level.

Carbs: Your body’s primary energy source, especially for high-intensity activities. Choose complex carbs like whole grains for sustained energy.

Fat: Crucial for hormone production and nutrient absorption. Healthy fats (e.g., avocado, nuts) should make up 20-35% of your daily calories.

How to Adjust Calories/Macros When Results Stall

If you’re not seeing progress, you may need to adjust your calorie intake or macro ratios:

• Not losing weight? Reduce calories by 200-300 per day or increase activity. Focus on higher protein to preserve muscle.
• Not gaining weight? Increase calories by 200-300 per day, prioritizing carbs for energy.
• Feeling sluggish? Adjust macros—try increasing carbs for energy or fats for satiety.
• Track your progress weekly and make small adjustments. Avoid drastic changes to prevent burnout.

How Sleep and Stress Affect TDEE and Weight

Sleep: Poor sleep (less than 6 hours) can lower your TDEE by reducing energy expenditure and increasing hunger hormones like ghrelin. Aim for 7-9 hours of quality sleep.

Stress: High stress raises cortisol levels, which can lead to overeating and fat retention, especially around the belly. Manage stress with mindfulness, exercise, or hobbies.

Both sleep and stress impact your metabolism and appetite, so prioritize recovery to optimize your TDEE and weight management.

Weight Loss vs. Fat Loss: What’s the Difference?

Weight Loss: Refers to a decrease in overall body weight, which can include fat, muscle, and water. Rapid weight loss often leads to muscle loss, slowing your metabolism.

Fat Loss: Focuses on reducing body fat while preserving muscle. This is healthier and more sustainable, achieved through a moderate calorie deficit, high protein intake, and strength training.

Aim for fat loss by losing 0.5-1kg (1-2lbs) per week, ensuring you maintain muscle mass for a better metabolism and physique.