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How Many Calories Should I Eat?

How Many Calories Should I Eat?

How many calories should I eat is the age-old question on everyone’s mind. No matter what your goal, lose weight, maintain weight or gain weight, we all want to know! In this blog we will be giving you the tools to calculate this so you can plan out your day to day eating!

 

Before you start with the below, it will help knowing what your BMR is. Your BMR or Basal Metabolic Rate is the number of calories which your body burns on a day-to-day basis.

 

The formula for baseline calories, also known as basal metabolic rate (BMR), is:

 

For men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)

 

For women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)

 

This formula estimates the number of calories your body burns at rest, assuming you don't engage in any physical activity. It takes into account your weight, height, age, and gender. Keep in mind that this formula provides an estimate, and individual factors such as muscle mass and genetics can also affect your BMR.

 

Lose Weight (Calorie Deficit)

 

To lose weight, you need to create a calorie deficit, which means you need to consume fewer calories than you burn. The general rule of thumb is that you need to cut about 500-1000 calories per day to lose one to two pounds per week.

 

To calculate your daily calorie needs, you can use the following formula:

 

  1. Calculate your basal metabolic rate (BMR), using the formula above.

 

  1. Once you have your BMR, multiply it by your activity level factor to determine your Total Daily Energy Expenditure (TDEE).

 

  1. Sedentary (little to no exercise): BMR x 1.2
  2. Lightly active (light exercise or sports 1-3 days a week): BMR x 1.375
  3. Moderately active (moderate exercise or sports 3-5 days a week): BMR x 1.55
  4. Very active (hard exercise or sports 6-7 days a week): BMR x 1.725
  5. Extra active (very hard exercise or sports, physical job or training twice a day): BMR x 1.9

 

  1. Once you have your TDEE, you can subtract 500-1000 calories per day to create a calorie deficit and lose weight.

 

 

Keep in mind that cutting too many calories can be unhealthy and unsustainable, so it's important to find a balance that works for your individual needs and lifestyle. It's also important to make sure you're still getting enough nutrients and fuel for your body to function properly.

 

Maintain Weight (Maintenance Calories)

 

To maintain your current weight, you need to consume the same number of calories that you burn. To calculate your daily maintenance calories, you can use the following formula:

 

  1. Calculate your basal metabolic rate (BMR), using the formula above.

 

  1. Once you have your BMR, multiply it by your activity level factor to determine your Total Daily Energy Expenditure (TDEE).

 

  1. Sedentary (little to no exercise): BMR x 1.2
  2. Lightly active (light exercise or sports 1-3 days a week): BMR x 1.375
  3. Moderately active (moderate exercise or sports 3-5 days a week): BMR x 1.55
  4. Very active (hard exercise or sports 6-7 days a week): BMR x 1.725
  5. Extra active (very hard exercise or sports, physical job or training twice a day): BMR x 1.9

 

  1. Once you have your TDEE, you can use it as your daily maintenance calories. This is the number of calories you need to consume to maintain your current weight.

 

Keep in mind that this is just an estimate, and your actual maintenance calories may vary depending on various factors such as age, gender, genetics, and lifestyle. It's important to listen to your body and adjust your calorie intake as needed to maintain a healthy weight.

 

Gain Weight (Surplus Calories)

 

To gain weight, you need to consume more calories than you burn. This is often referred to as a calorie surplus. To calculate your daily surplus calories, you can use the following formula:

 

  1. Calculate your basal metabolic rate (BMR), using the formula above.

 

  1. Once you have your BMR, multiply it by your activity level factor to determine your Total Daily Energy Expenditure (TDEE).

 

  1. Sedentary (little to no exercise): BMR x 1.2
  2. Lightly active (light exercise or sports 1-3 days a week): BMR x 1.375
  3. Moderately active (moderate exercise or sports 3-5 days a week): BMR x 1.55
  4. Very active (hard exercise or sports 6-7 days a week): BMR x 1.725
  5. Extra active (very hard exercise or sports, physical job or training twice a day): BMR x 1.9

 

  1. Once you have your TDEE, you can add a certain number of calories to it to create a calorie surplus. The number of surplus calories you need depends on how much weight you want to gain and how quickly you want to gain it. A general rule of thumb is to consume an extra 250-500 calories per day to gain 0.5-1 pound per week. However, this can vary depending on your individual needs and goals.

 

Keep in mind that it's important to focus on gaining weight in a healthy way by consuming nutrient-dense foods and engaging in regular exercise. It's also important to listen to your body and adjust your calorie intake as needed to avoid gaining weight too quickly or in an unhealthy way.

 

Hopefully this blog helps you figure out the information you require to start your fitness journey in a correct and sustainable way. We are always here to help further if you need it and happy to answer any questions! You can email us at eu@alistnutrition.com.

 

Have a great day!

 

Team A-List