How Many Calories Do You Need?
The number of calories you consume daily plays a very significant roll in how much you weigh. If you are not taking in the right amount of calories for your body, you will have a hard time achieving your fitness goals. So, how do you figure out how many calories you need? There is actually a simple formula. Your total calories needs are made up of your resting energy needs, called basal metabolism, plus the calories you use during various activities. You need to know your weight in kilograms for this formula.
Calculate this by dividing your weight in pounds by 2.2.Use that number in the calculations below:
Once you have the number of calories figured out for your day to day living, add more calories for your daily activities. Pick an intensity level that fits your daily routine and multiply that by the hours you do it. See the chart below for examples.
Add the calories from the activities you do to your basal metabolic needs and then you'll know how many calories you burn each day. Want to maintain your current weight? Then eat the same amount of calories you burn. If you want to lose weight, create a 500-calorie deficit everyday for safe and healthy weight loss. Do this by increasing your exercise and lowering your calorie intake. If your goal is to gain weight then add 500 calories per day from quality foods that will give your body the additional calories and nutrients it needs to add healthy weight.
It's important to keep track of your food intake and exercise to see how many calories you are REALLY eating. Often we think we "eat pretty healthy," but there are hidden calories everywhere. Keep a food journal for a few months until you get a true feel for how much you can eat and still achieve your fitness goals.
Once you have the number of calories figured out for your day to day living, add more calories for your daily activities. Pick an intensity level that fits your daily routine and multiply that by the hours you do it. See the chart below for examples.
Add the calories from the activities you do to your basal metabolic needs and then you'll know how many calories you burn each day. Want to maintain your current weight? Then eat the same amount of calories you burn. If you want to lose weight, create a 500-calorie deficit everyday for safe and healthy weight loss. Do this by increasing your exercise and lowering your calorie intake. If your goal is to gain weight then add 500 calories per day from quality foods that will give your body the additional calories and nutrients it needs to add healthy weight.
It's important to keep track of your food intake and exercise to see how many calories you are REALLY eating. Often we think we "eat pretty healthy," but there are hidden calories everywhere. Keep a food journal for a few months until you get a true feel for how much you can eat and still achieve your fitness goals.
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This is really great, that you posted this. Thanks so much. I remember learning this in PE classes but never REALLY got the formula right until now. hehehe