Page 39 - The Skinny On Your Diet Plan

Adjusting for Goals

It’s okay if these adjustments are larger than the suggested “250

calorie” increments that was mentioned earlier because this is still
calculating the “starting” number. The 250-calorie increment rule applies

once you need to make changes to the final or “starting” number.

Here’s how:

• Fat loss
If the goal is fat and body weight loss, lower TDEE by 15-25%.

• Muscle gain

If the goal is to add muscle and overall body weight, increase TDEE
by 5-15%.

• Body recomposition

If the goal is simultaneous fat loss and muscle growth (which is

possible for minimally trained or de-trained people, and to a lesser extent
with trained people who are significantly changing their exercise regimen),

lower TDEE by 5-10%.

• Non-weight change goals

If the goal is not about weight change (such as athletic performance,
or weight maintenance, etc.), then follow the given TDEE for a few weeks,

watch the response, and adjust as necessary. (remember, when making
adjustments, always go up or down with your calories only in increments of

250)
So now, this final number that you have (once the BMR, physical

activity, and goals have been calculated) is what I call your “Total

Metabolism” or “Total Met”.

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