I know what you’re thinking. It’s all well and good knowing all these figures, but how do I apply these in terms of real food and how I can I monitor things and make sure that I’m on target?
The easiest way to do this is to use MyFitnessPal. www.myfitnesspal.com (also available as Google Android and Apple iOS apps).
MyFitnessPal is a free app that allows you to count your calories and monitor your macros. There are other functions to this app but I want you to ignore them for now and also ignore the macro guidance levels and the set target calories it chooses for you.
Just use this tool to track your own calories and set macros as calculated. Remember other than water, whatever goes in your mouth you track. Don’t wait till the end of the day to track everything, you will almost certainly forget something. I suggest you pre set your meals in advance and then adjust accordingly if needed.