How Many Calories Should I Consume In A Day?
Hey Live Leaners,
In today’s Live Lean TV video, I want to get back to the fundamentals and answer one of the most important questions regarding weight loss (or gain – yes some people need to gain weight)…
How many calories should I be eating in a day?
This truly is one of the key starting questions to answer on your weight loss/gain journey.
Now…before moving on…I need to make this clear….I do not count calories.
Does this mean you shouldn’t count calories?
As anything in fitness and nutrition…IT DEPENDS.
In some cases you don’t need to calculate/count calories if you…
1. understand the value of a calorie and it’s macronutrient make up (protein, carbs, fat) just by looking at a food…
2. follow a solid workout plan… *cough* Live Lean Afterburn *cough*…
3. consume only whole natural food (not products) provided by the earth…
But lets be honest…maybe 5% of the population meets all 3 of these.
So with that said, if you’re serious about losing or gaining weight, it’s critical that you know your calorie numbers and measure them.
The things that get measured are the things that get done.
How To Calculate Your Calorie Requirements
There are many different ways to calculate your calorie requirements but one of the most standard methods used is based off your BMR (basal metabolic rate) & your Activity Factor (Harris-Benedict).
I show you how to calculate this in the above, “How Many Calories Should I Eat A Day?” video, but here’s the John/Jane step-by-step example I used in my book, Awaken The Abs Within.
STEP #1: Figure out your total body weight (in kg) and height (in cm)
(conversion note: 1 lbs = 0.45 kg & 1 inch = 2.54 cm)
– Height: 5’11” (180cm)
– Weight: 210 lbs (95kg)
– Age: 30
– Activity Level: Works a desk job but plays recreational hockey 1-2 per week.
– Height: 5’3″ (160cm)
– Weight: 150 lbs (68kg)
– Age: 30
– Activity Level: Works a desk job but goes for 1-2 long walks on the weekend.
STEP #2: Calculate Your Basal Metabolic Rate (BMR)
Remember, BMR is simply the number of calories your body requires just to function. It doesn’t include calories required to perform activities (we calculate that in step #3).
Here’s the BMR formula for men:
(13.75 x weight) + (5 x height) – (6.76 x age) + 66
John’s Basal Metabolic Rate = (13.75 * 95) + (5 x 180) – (6.76 x 30) + 66 = 2,069 calories
Here;s the BMR formula for women:
(9.56 x weight) + (1.85 x height) – (4.68 x age) + 655
Jane’s Basal Metabolic Rate = (9.56 x 68) + (1.85 x 160) – (4.68 x 30) + 655 = 1,460 calories
Note: you can also calculate your BMR using this calculator, but I think it’s important to work out the numbers yourself.
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STEP 3: Calculate Your Activity Factor (Harris-Benedict)
John’s Activity Factor = 1.375 (he plays hockey 1-2 times/week)
Jane’s Activity Factor = 1.375 (she goes for long walks 1-2 times/week)
STEP #4: Calculate Current Calorie Needs To MAINTAIN Body Weight
Maintain Current Body Weight = BMR x Activity Factor
John = 2,069 x 1.375 = 2,845 calories
Jane = 1,460 x 1.375 = 2,008 calories
STEP #5: Calculate Calories Required For Your Specific Goal In A Specific Timeframe
3,500 calories = 1 pound
Thus, to lose one pound you need to be in a calorie deficit of 3,500 calories.
John and Jane’s goal is to lose 5 pounds in 30 days. Is it possible? Here’s how many calories they’d need to do this:
3,500 calories x 5 lbs = 17,500 calorie deficit at the end of 30 days
17,500 calories / 30 days = 583 calorie deficit per day for 30 days
For John to lose 5 lbs in 30 days, he would consume 2,262 calories a day.
For Jane to lose 5 lbs in 30 days, she would consume 1,425 calories a day.
So now it’s your turn to calculate your numbers…
Feel free to share them in the comment section below.
Questions For You:
– What are your calorie requirements based on the information in the video?
– Do you count your calories?
Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.
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