How to find out How many Calories to consume?
When trying to lose fat or gain muscle it is important to know how many calories you are consuming on a daily basis. The easiest way to do so is to keep an online log of everything you eat, here are some popular ones:
This allows you be certain of the amount you are consuming on a daily basis. In order to lose fat it is generally recommended that you are in a caloric deficit of 300-600 calories, and in order to gain muscle a surplus of 300-500 calories. Yes that means counting everything you eat.
Here is a general rule of thumb:
BodyWt x13-16= Maintenance calories (includes an hr of exercise/day) This is the amount you have to eat to maintain your current weight.
So for a 200 lbs man to lose fat : 200×16= 2800cals- 600= 2600cals
It is recommended that men do not drop below 1900 cals to ensure proper nutrient intake.
BodyWt x 11-13= Maintenance calories (includes an hr of exercise/day) This is the amount you have to eat to maintain your current weight.
So for a 150 lbs woman to lose fat: 150×13= 1950- 600= 1350 cals/day
It is recommended that women do not drop below 1200cals/day to ensure proper nutrient intake
**It is important to note that not everyone responds the same to the above guidelines, it is a general recommendation**
Think of it this way, a slice of cheese is about 100 calories and a Tbs of olive oil is 150 calories. If you don’t account for it, you may of eaten as many calories as you have burned during your workout!
Counting calories ensures that you make the most out of your investment (strength training, cardio, etc…) This will allow you to see the changes that you want in the shortest amount of time.
Galen is a trainer at Phenomenal Fitness. You can contact him at Galen@phenomenalfitness.com