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.
NOTE: The majority of people with fat loss goals don't fit into this category. Thus, the "Low" category is the safest option to choose for individuals whose primary goal is weight loss or fat loss.
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 eat less than they planned while aiming for gains should add 10% to the total daily 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.
NOTE: The majority of people with fat loss goals don't fit into this category. Thus, the "Low" category is the safest option to choose for individuals whose primary goal is weight loss or fat loss.
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 eat less than they planned while aiming for gains should add 10% to the total daily 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
For those of you got my book as soon as it was released, go here for a listing of the errors the slipped past editing in the first round of printing. Also note that these errors will be fixed on the second round of printing.