I have found it to be really important when using intermittent fasting to monitor calories. After a fast it is really easy to go crazy and eat all kinds of food, which isn’t healthy, and mess up your weight loss results.
I use myfitnesspal and put in all the food I have eaten as a way to keep me accountable.
So, your total daily energy expenditure (TDEE) is a measure of how many calories you burn each day based on things like your age, whether you exercise and your body fat percentage (if you know it).
There is a calculator at tdeecalculator.net that will help you work it all out.
I regularly go back as I lose weight. Every 14 lbs or so I will check to see if the score has changed. My most recent score revealed that I need to eat a total of 1,961 calories per day.
The image below shows you how much my calories can increase by if I take part in light, moderate or heavy exercise.
You can also get an idea of your macro nutrients if you want to keep an eye on that too. How much carbs, protein and fats you should eat in a day. That can be useful if you are looking to stick to eating a low carb diet.
I focus on eating a flexitarian diet, which features a large range of plant-based foods and a little meat, fish and eggs.