Determining the correct amount of calories to eat can be a confusing endeavour. There are many different techniques and formulas used to compute this figure. Below we offer one of the simplest ways for you to find your target calories, whether you are trying to gain or lose weight.
First Things First: Weigh Yourself
This step can be stressful depending on your body image. But know that if you skip this step you will never know if when you reach your fitness goals. By weighing yourself before you begin your diet and exercise program you will be able to see, on paper, the improvements in your physique every week even if they are not evident in the mirror. This is crucial is keeping motivated as you strive to reach your fitness goals. So - just step on a scale. If you don't have one in your bathroom already, most gyms have a scale for their members to use. Simply record the date and your weight
The Key to Gaining or Losing Weight: Calories
If you want to gain weight, you need to consume more calories than your body needs. Conversely, if you want to lose weight, you need to consume fewer calories than your body needs. When it all boils down, it really is that simple.
How to Determine Your Calorie Requirements?
First, you need to determine your Base Metabolic Rate (or BMR). For men, the formula is as follows:
BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year)For example, let's compute the BMR for a 25 year old, 6 foot tall (72 inches), 185 pound man:66 + (6.23 x 185 (pounds)) + (12.7 x 72 (inches) - (6.8 x 25 (years)) = 1897 BMR
Next, using the Harris Benedict formula, we can determine the caloric requirements based on the activity level of your lifestyle:
Little or no exercise (NOT you) = BMR x 1.2Light exercise 1-3 days per week = BMR x 1.375Moderate exercise 3-5 days each week = BMR x 1.5Hard exercise 6-7 days per week = BMR x 1.725Very hard exercise 7 days per week = BMR x 1.9
Using the previous example of the 25-year-old male, if he's lifting weights and doing cardio 3 days each week, his daily caloric requirement is approximately 2940 calories.
The figure above is considered a "maintenance" calorie level. He should neither gain nor lose weight if he maintains that calorie count and the moderate level of exercise. If your goal is to gain weight, it is recommended that you increase your caloric intake by about 10% per day over your maintenance level. If your goal is to lose weight, it is recommended that you decrease your caloric intake by 20-25% of your maintenance level. Using the example above, the 25-year-old man should eat about 3230 calories each day to gain weight or about 2200 calories each day to lose weight.
Please note that the number of calories you should consume will fluctuate as your weight changes, or as your workouts become more frequent or strenuous. Now that you know how much to eat, the next step is deciding which foods are best.
Look for my next article, in the meantime "Be Your Best"
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