Step 2) calculate the average number of calories if you has registered its food meticulously over 7 days, taking the total values and calculates the average. Longer control his calories in this manner, the average is more accurate and the more accurate the result. 7 days a benchmark are themselves as ideal turned out. I control my calories just in the same way and draw it through for 14 days. If you times a day must leave out, because one is perhaps unable or too many values have been forgotten, it simply omits this day.
This is not end of the world. Note: KLoMa captured not all products in its database, which offer food manufacturers. You can enter the nutritional values but easily. You are as good as any packaging. On products, which have no nutritional information, you should rather do without or not buy. Back to the calories and nutrients. To make the sum of calories, fats, proteins and carbohydrates on the days where you got them.
Everything to be cleared up. Then one calculates the sum by the number of days and has the average. And behold, it has its individual energy sales. A very individual value that included hunger, the way of life and so on. Step 3) average energy expenditure set from step 2 particular average is the energy expenditure. The daily energy requirement depending on the individual circumstances. As I had mentioned earlier, a formula provides a very good approximation. But in no way to beat this value. Now, we have the starting point for the nutrition plan. If it has increased during 7 days nor decreased, the energy expenditure is clear. Fluctuations in body weight 2-3 kilos are in normal. This value is higher, it must continue the calculation or repeat. It may be that you should more or less ate at this time.