5 Numbers to Know Before You Even Think About Weight Loss
Let’s face it—weight loss isn’t just about shedding a few pounds. It’s more layered than that. Most of us have been told to just “eat less, move more,” but when the results don’t match the effort, it can leave you drained and doubting yourself. Sound familiar?
Here’s the thing: your body isn’t generic. Neither should your plan be. Before jumping into any diet or fitness challenge, it’s worth knowing a few key facts about your body. These five numbers give you a clearer picture, so you’re not just guessing your way through.
1. Your BMR – What Your Body Burns Doing Absolutely Nothing
BMR stands for Basal Metabolic Rate, but don’t let the jargon throw you off. In plain English, it’s the number of calories your body uses just to keep you alive—breathing, keeping your heart going, running your organs. Even if you were lying in bed all day, your body would still be working behind the scenes.
Why does this matter? Because if you eat too little—lower than your BMR—you can end up slowing your metabolism down, not speeding it up. And that’s a recipe for burnout, not fat loss.
Most of us don’t realise how much energy our bodies actually need just to function. That’s why using a BMR calculator that takes into account your height, weight, age, and activity level can help you avoid the trap of eating way too little.
2. TDEE – The Real Number You Should Pay Attention To
TDEE stands for Total Daily Energy Expenditure, but think of it as “how many calories you burn living your normal life.” That includes everything from your BMR to walking around, doing laundry, hitting the gym, even digesting food.
This is the number that actually matters when setting calorie goals. Not the made-up 1200 number from diet culture.
Here’s what makes up your TDEE:
Your body just existing (BMR)
Moving throughout the day
Digesting meals
All the little stuff like fidgeting or standing while you cook
Knowing your TDEE helps you set a calorie target that’s sustainable. You’re not starving, you’re still fuelling your body, and the weight comes off gradually—without the misery.
3. BMI – A Rough Starting Point
Okay, BMI (Body Mass Index) isn’t perfect. But it can give you a starting idea of where you are right now, using your height and weight. It’s not the full story—doesn’t account for muscle, bone structure, or genetics—but it’s one tool in your toolkit.
What’s helpful about it is that it shows you where you fall in terms of risk zones: underweight, normal, overweight, or obese. And if your BMI is higher, it can be a signal to check in on other health markers too.
But don’t obsess over it. Use it as a reference, not a verdict.
4. A Plan That Actually Fits You
Here’s where things come together. When you combine your BMR, TDEE, and BMI with your personal goals, you can create a weight loss plan that’s realistic—something you can actually stick to.
Our free Weight Loss Plan Calculator does just that. It gives you:
Daily calorie targets based on your body
An estimated timeline (no more random guesses)
A safe calorie deficit so you’re not running on empty
No fad diets. No extremes. Just a thoughtful, tailored plan that works with your life.
5. A Meal Plan That Feels Like You
The best meal plan is one that feels good, tastes good, and works for you. That’s why our Meal Plan Generator doesn’t give you rigid lists—it builds meals based on your calorie needs, food preferences, and how you like to eat.
You don’t have to cut out entire food groups. Or feel guilty about enjoying your meals. With the right balance, you can nourish your body, stay full, and still lose weight at a steady pace.
And honestly? When your food isn’t boring or restrictive, it’s way easier to stay on track.
Ready to Start? Try Our 7-Day Reset
If you’re not sure where to begin, our 7-Day Reset is the perfect kick-off. It’s gentle, doable, and focused on walking and simple food choices—nothing drastic.
You’ll get:
A calorie deficit based on your real numbers
Walking goals that boost your mood and metabolism
Meal ideas that don’t make you roll your eyes
Walking is underrated. It clears your head, reduces stress, and gets your body moving without wiping you out. Plus, it’s something you can stick to—even on busy days.
For just £2.49, you get the full guide to help you start strong—without second-guessing every step.
[Grab your 7-Day Reset PDF here]
Last updated: May 2025