As you know the energy value of food and drink is calories – the more calories, the more energy it gives you. And the energy you burn up in everything you do is also measured in calories. This is often called the Energy Equation. The difference between the two is weight up, if you are net storing calories, or weight down, if you are net burning calories.
If you’re goal is to reduce bodyfat, what you need to do is redress the balance of the Energy Equation. Or, more simply, using more than consuming.
The first step is to calculate (or estimate) the calories you burn on a typical day. If you have a smartwatch, it’s easy. If not, try this calculator: