How many calories do I need on a daily basis?
That is likely the most common question I come across being in the fitness industry. People want to eat well, but they don’t know HOW MUCH they need to eat in order to achieve their desired physique. I’m here to help!
First off, calories = energy. Energy requirements are based on multiple factors such as training frequency, type, intensity, body composition, size, age, and goals. One pound is equivalent to 3500 calories.
Our bodies use around 60% of the calories we consume just for bodily functions occurring at rest…heart beating, day dreaming, breathing, etc. The amount of calories being burned at rest is known as the BASAL METABOLIC RATE (BMR). The good news is that the more lean muscle mass you have, the higher your BMR, which is why I strongly encourage weight training
It may sound tedious to count calories, but in the beginning, I personally feel it’s necessary. With time, it becomes second-nature as you will be more familiar with the nutritional value of the foods you eat.
SO HOW DO YOU CALCULATE YOUR DAILY REQUIREMENTS??
1. First, you need to establish your BMR… how many calories do you burn at rest?
You will need your:
a. weight (lbs)
b. height (inches)
FOR WOMEN –> BMR = 665.09 + (4.35 x weight) + (4.7 x height) – (4.67 x age)
FOR MEN –> BMR = 66.47+ (6.23 x weight) + (12.9 x height) – (6.75 x age)
2. Next, you need to multiply your BMR by your activity factor – check table below:
For example, if you are female, 140 lbs, 5’4 tall (64 inches), and 25 years old, your BMR is
665.09 + (4.35 x 140) + (4.7 x 64) – (4.67 x 25) = 1458.14
If you workout 4 times per week:
BMR = 1415.84 x 1.55 (moderate activity) = 2260
Therefore, you can intake 2260 calories per day and maintain your current weight.
Now if you want to lose weight….
To lose 1 lb per week, you need to cut 3500 calories from your total per week (or 500 calories per day).
Therefore, 2260 – 500 = 1760
SO TO LOSE 1 LB PER WEEK, YOU WOULD NEED 1760 CALORIES PER DAY, while exercising 4 times per week!
**NOTE: The formulas derived are not set in stone, so most importantly, listen to your body!