The long winter bulk is finally coming to an end and it is time to start thinking about your summer cut, just how exactly are you going to achieve your goals this year?
Well not to worry, we’ve put together our pro tips so you can have your best summer shred yet!
Before we get to the specifics, you’re going to need to calculate your BMR (basal metabolic rate), which is the amount of calories your body needs to function at rest. This is your height (in centimetres) + your weight (in kilograms) – your age.
For men the calculation is:
88.362 + (4.799 x cm) + (13.397 x kg) - (5.677 x age) = BMR
For women the calculation is:
447.593 + (3.098 x cm) + (9.247 x kg) - (4.330 x age) = BMR
Once you have calculated your BMR you must now factor in the amount of exercise you are performing per week. Multiply your BMR by the appropriate activity factor below:
x 1.9 if you are extremely active and are exercising twice per day.
x 1.725 if you are very active and are exercising 6-7 days a week.
x 1.55 if you are moderately active and are exercising 3-5 days a week
x 1.375 if you are lightly active and are exercising 1-3 days a week
Let’s use an example of a moderately active male:
88.362 + (4.799 x 178) + (13.397 x 75) – (5.677 x 25) = 1805.434kcal
Take the highlighted BMR above and multiply that by 1.55 = 2798kcal. This is your recommended daily calorie which you will then manipulate depending on your cutting goals, a deficit of 500kcal per day can lead to a decrease in body weight by 0.5kg over 1 week.
A calorie deficit is imperative towards a successful summer cut, if you have not adhering to your recommended deficit or over indulging too much on a weekend you will not be able to achieve your goals. There are numerous tools and applications on the internet that can help you track your daily calories, allowing you to know exactly how many calories are going into your body.