Spend most of the day sitting (bank teller, desk job)
Spend a good part of the day on your feet (teacher, salesman)
Spend a good part of the day doing physical activity (waitress, mailman)
Spend most of the day doing heavy physical activity (messanger, capenter)
I can hold a conversation while working out and do not break a sweat
I am breathing very hard and challenge myself.
Always break a sweat & have an elevated heart rate. I cannot hold a conversation.
Don't talk to me, don't look at me. I m here for a purpose and I might die today.
2 Set Your Goals
Set your diet calories, based on your fat loss goals
Now set your weight loss calories, based on your macro calculator numbers. Now that the getfitbyrob Macronutrient Calculator has provided your TDEE (Total Daily Energy Expenditure), it is time set the amount of calories you will be consuming while following the getfitbyrob diet for fat loss. In order to lose weight (burn fat), you need to consume less calories than your body needs. A calorie deficit of 15-20% off of your TDEE is a safe caloric deficit to shoot for to insure fast fat loss without burning up your lean muscle mass. To build muscle, you need to consume slightly more calories than your TDEE. 5-10% is a safe caloric surplus from our macronutrien calculator to consume in order to encourage muscle growth without packing on too much unwanted body fat. This is where the getfitbyrob Calculator shines!