YOU HAVEN’T DONE THE MATHS…

It seems obvious, but eating more calories than you burn is not the route to weight loss. For a precise assessment of the number of calories you should consume each day, you could have a body-mass assessment with a Bod Pod test or a DEXA scan. These tests are pricey and hard to access, so runners, trainers and nutritionists often use formulas to estimate calorie needs and targets: first, you calculate your BMR; then you factor in your physical-activity level (PAL) to determine your daily calorie needs. To lose one pound of fat, you need to create a calorie deficit of about 3,500 kcals. So if you’re looking to shed that amount in a week, you would need to consume 500 kcals per day less than your total. If you want to halve the rate of weight loss, subtract 250 kcals per day from the total.