This Notion template aims at providing a central hub for tracking your fat loss journey. Thanks to the use of numerous formulas, relations, and rollups, the tables that form the building blocks of this template are highly automated. The key formula at the basis of this whole system is the *Mifflin-St. Jeor* equation, which is regarded as one of the most accurate equations for calculating your TDEE (total daily energy expenditure). Your TDEE is the estimation of the quantity of calories it takes for you to maintain your current body weight, taking into account factors such as age, height, weight, activity level. Losing weight requires you to eat at a calorie deficit (subtracting some calories from your TDEE—this template will cut calories based on your choice of "deficit intensity"). Starting from a light (little) calorie deficit is the most appropriate approach to adapt slowly to the new eating regimen and leave a buffer for future, additional calorie cuts. To find useful resources on fat loss and nutrition in general, you can visit the Nutrition page included in this template.

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THE STEPS OF THE SYSTEM

  1. Pick your gender (the Mifflin-St. Jeor equation differs based on gender) and duplicate the page by clicking on Duplicate at the top right corner of the Notion page
  2. Once duplicated, you may rename your template as you wish
  3. Since the calorie calculator uses metric units, you may convert your weight and height through the conversion tables you will first encounter on this template (if you use imperial units).
  4. Input the necessary data and calculate your TDEE and maintenance macronutrients through the TDEE & Macronutrients Calculator table
  5. On the Calorie Deficit Calculator, pick the deficit intensity through the select property and let the system do all the math work to provide you with your daily calorie intake and macronutrients (protein, fats, carbohydrates)
  6. Every once in a while (especially when your weight changes significantly), you will want to repeat the whole process (as your TDEE will vary). This is why there are empty rows ready to be used in both the TDEE and the Calorie Deficit tables. Be aware that these two tables are related. If you want to create a new entry (row) on the tables, make sure to use the relation property and link the correct rows (I explain this more in-depth in the tutorial video).
  7. Track your weight through the Weight Tracking table, where you will also be able to see at a glance how your weight changed from the very beginning.

Mifflin-St. Jeor Equation

<aside> <img src="https://s3-us-west-2.amazonaws.com/secure.notion-static.com/7f4d0f75-5adb-4821-8dfc-6d87d94e2802/formula_pi-icon.svg" alt="https://s3-us-west-2.amazonaws.com/secure.notion-static.com/7f4d0f75-5adb-4821-8dfc-6d87d94e2802/formula_pi-icon.svg" width="40px" /> Men: [10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5] x

→ sedentary: x 1.2 (limited exercise) → Lightly active: x 1.375 (light exercise less than three days per week) → Moderately active: x 1.55 (moderate exercise most days of the week) → Very active: x 1.725 (hard exercise every day) → Extra active: x 1.9 (strenuous exercise two or more times per day)

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<aside> <img src="https://s3-us-west-2.amazonaws.com/secure.notion-static.com/7f4d0f75-5adb-4821-8dfc-6d87d94e2802/formula_pi-icon.svg" alt="https://s3-us-west-2.amazonaws.com/secure.notion-static.com/7f4d0f75-5adb-4821-8dfc-6d87d94e2802/formula_pi-icon.svg" width="40px" /> Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161 x

→ sedentary: x 1.2 (limited exercise) → Lightly active: x 1.375 (light exercise less than three days per week) → Moderately active: x 1.55 (moderate exercise most days of the week) → Very active: x 1.725 (hard exercise every day) → Extra active: x 1.9 (strenuous exercise two or more times per day)

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Mifflin-St. Jeor Equation (Notion)

**MALE**
round((10 * prop("Weight (Kg)") + 6.25 * prop("Height (Cm)") - 5 * prop("Age (years)") + 5) * if(prop("Level of Activity") == "Sedentary", 1.2, if(prop("Level of Activity") == "Lightly Active", 1.375, if(prop("Level of Activity") == "Moderately Active", 1.55, if(prop("Level of Activity") == "Very Active", 1.725, if(prop("Level of Activity") == "Extra Active", 1.9, 1))))))

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**FEMALE**
round((10 * prop("Weight (Kg)") + 6.25 * prop("Height (Cm)") - 5 * prop("Age (years)") - 161) * if(prop("Level of Activity") == "Sedentary", 1.2, if(prop("Level of Activity") == "Lightly Active", 1.375, if(prop("Level of Activity") == "Moderately Active", 1.55, if(prop("Level of Activity") == "Very Active", 1.725, if(prop("Level of Activity") == "Extra Active", 1.9, 1))))))

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