All they do is offer you a sensible start point. From here you need to be consistent and then monitor and adapt as required given your results. You may need slightly more calories than this or you may need slightly less.
My top tip would be to stick to this for 2 weeks and then consider adapting if required. Certainly do not drop your calories before you’ve been consistent for AT LEAST 2 weeks.
Remember the scales will still fluctuate and it is totally normal not to lose weight every week even if you are losing fat.
If you are not getting the results you want or you would like some personal guidance or support click the button below and apply for coaching.