Developed by David Galvin
Determine your Total Daily kcal requirement
Low NEAT
Occupation: low movement, mostly sitting, desk work. Life
outside of work: low physical activty, mostly sitting or lying around with
occasional bouts on your feet for low-intensity tasks.
NOTE: The majority of people with fat loss goals fit into this category. Thus, this is the safest category to choose for individuals whose primary goal is weight loss or fat loss.
Moderate NEAT
Either your job or your home life (but not both)
involves moderate physical activity or work on your feet.
Or both your job and your time away from work involve a consistent
stream of moderate physical activty.
High NEAT
Either your job or your home life involves
substantial/continuous physical activity (on your feet and moving) aside
from formal exercise.
Very-High NEAT
Both your job and your home life involve
substantial/contious, strenuous/exhaustive physical activity aside from
formal exercise.
If your full-time job involves continuous and strenuous physical labor,
you’re in this category
Those who think that they tend to underestimate their intake while aiming for gains should add 10% to the total caloric requirements.
If neither of these tendencies describes you, and the total caloric target sits well with you and doesn’t raise anxiety or doubt, then choose “No Fudging Needed” to stick with prescribed calories.
Determine your Target Bodyweight (TBW)
Estimated Body Fat %
Determine your Target Bodyweight (TBW)
Determine your Total Daily kcal requirement
Low NEAT
Occupation: low movement, mostly sitting, desk work. Life
outside of work: low physical activty, mostly sitting or lying around with
occasional bouts on your feet for low-intensity tasks.
NOTE: The majority of people with fat loss goals fit into this category. Thus, this is the safest category to choose for individuals whose primary goal is weight loss or fat loss.
Moderate NEAT
Either your job or your home life (but not both)
involves moderate physical activity or work on your feet.
Or both your job and your time away from work involve a consistent stream
of moderate physical activty.
High NEAT
Either your job or your home life involves
substantial/continuous physical activity (on your feet and moving) aside from
formal exercise.
Very-High NEAT
Both your job and your home life involve
substantial/contious, strenuous/exhaustive physical activity aside from formal
exercise.
If your full-time job involves continuous and strenuous physical labor,
you’re in this category
Those who think that they tend to underestimate their intake while aiming for gains should add 10% to the total caloric requirements.
If neither of these tendencies describes you, and the total caloric target sits well with you and doesn’t raise anxiety or doubt, then choose “No Fudging Needed” to stick with prescribed calories.
Macronutrients