Counting calories
isn't for everyone, but when it comes to weight loss it really does come down
to two simple variables. Calories consumed (eaten) vs. calories expended (burned).
When you consume more calories than you expend, the result is weight gain. When
you consume fewer calories than you expend, the result is weight loss.
Unfortunately, you can cut your calories too low. I have
seen many people make this mistake. So, how do you calculate how many calories
you should be eating each day? Here is the method that I useJ
1. Find your Basal
Metabolic Rate (BMR). This is the energy your body requires to maintain
your current body mass. More simply put, it is the amount of calories your body
needs, while you sit and breathe, to maintain its mass.*There are some great
BMR calculators onlineJ
I like this one: http://www.bmi-calculator.net/bmr-calculator/
2. Determine your
lifestyle activity level. In your regular day, how active are you? At work?
At home? At school?
If you are sedentary (little or no
exercise) = 1.2
If you are lightly active (light
exercise/sports 1-3 days/week) = 1.375
If you are moderately active (moderate
exercise/sports 3-5 days/week = 1.55
If you are very active (hard
exercise/sports 6-7 days a week) = 1.725
If you are extra active (very hard
exercise/sports & physical job or 2x training) = 1.9
3. Calculate
Daily Caloric Energy Expenditure. ((BMR)*(Lifestyle Activity Level) = Daily
Caloric Expenditure. This will represent
the calories required to maintain your mass with your current activity level.
4. Create a
deficit for weight loss. 1 pound of fat is roughly 3500 calories. A healthy
weight loss goal is 1-2 pounds per week. One pound per week = Daily Caloric
Expenditure – 500 (calories per day).
Two pounds per week = Daily Caloric Expenditure -1000 (calories per
day).
So, there you have itJ.
This is a relatively simple way to figure out just how much you should be
eating to reach your goals!
