Hello and welcome to the ESG Fitness podcast. The aim of this podcast is to help you think,

learn and grow and hopefully smile and laugh on the way too. My aim here is to break down your

barriers to taking action and provide you with evidence-based diet and exercise information

in a fun and interesting way.

I hope I nail that and I hope you enjoy.

If at any point you are enjoying this and you think, wouldn't it be great to work with Emma,

you can head to esgfitness.com.com.com.

To find out more information.

Without further ado, because I hate long introductions, here is

this episode. Hello and welcome to this episode of the ESG Fitness Podcast. One of the most

common problems that people face is thinking that they cannot lose fat on low calories.

And so I'm going to talk about that today.

And this is something that I am happy to cover again and again in different ways because it is such a common issue.

And there are very real reasons that someone may need to drop their calories

which I will come on to but initially I want to start with the basics I'm going to make this

really basic and probably a little bit too basic and then I'm going to add a little bit of

complexity to it because that is how life works. But if we

start with the maths of energy balance, let's say you are a woman and you weigh 70 kilograms and you do

about 10,000 steps a day. This means your total daily energy expenditure,

the amount of calories that you burn in a day is likely to be around 2,100 calories a day.

Emphasis on likely to be around. So it's not going to be exactly that, but that's likely to be

somewhere around

...