You are burning calories 24/7, even when you’re not moving. Just by being alive — breathing, pumping blood, eating, talking — your body uses about 2000 calories a day. This is known as your Resting Metabolic Rate (RMR), the number of calories your body needs to maintain basic functions while at rest.
When you add in daily activities like walking and exercising in a moderately active lifestyle, your body burns about 2600 calories a day. This is known as your maintenance calories — the number of calories you need to eat to keep your current weight without gaining or losing.
To lose weight, you need to eat fewer calories than your body uses. I am setting your daily calorie limit at 2,100 calories. For the next 4 weeks, focus on consistently eating at this level and monitoring your weight.
After the month, we’ll assess: Did you lose weight, maintain, or gain? This will help us adjust the plan moving forward.