Did you know? A smart Cheat Day can boost your weight management journey!

However, not everyone can enjoy Cheat Days in the same way… You’ll need to find the right amount for you using this formula!

Overdoing weight control can cause stress, but treating yourself to your favorite meal can boost motivation and relieve the pressure of strict dieting. However, if you skip Cheat Days altogether, it might make it harder to shed those pounds.

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So, how much is just right?

Use this formula to plan a Cheat Day that fits your limits: 

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Basal Metabolic Rate (BMR)

x

Activity Multiplier

=

Total Daily Energy Expenditure (TDEE)

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1. Find your Basal Metabolic Rate (BMR):

• Men: 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) - (6.775 × age)
• Women: 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) - (4.676 × age)

2. Next, multiply your BMR by your physical activity level:

• Mostly sedentary lifestyle (sitting all day): x 1.2
• Light activity 1-3 days a week: x 1.375
• Moderate activity 3-5 days a week: x 1.55
• Intense exercise 6-7 days a week: x 1.725
• Super intense (twice a day workouts): x 1.9

3. This gives you your Total Daily Energy Expenditure (TDEE)

The number of calories your body needs each day. To lose weight, you’d typically eat less than your TDEE, but on Cheat Days, you can indulge up to your TDEE without throwing off your progress!

When managing your weight, aim to eat less than your TDEE on normal days. But on Cheat Days, it’s safe to eat up to your TDEE! This way, you’ll balance your treat without undoing all your progress.

Since everyone’s metabolism is different, weight control will also differ from person to person.

Unlock the key to managing your weight

with our Weight Management Program. Click to learn more! 

For more information, please contact

Tel. +6628269999

Line: @bdmswellnessclinic or https://bdmswellness.co/4hNDgj5