Calculating your personal energy requirement doesn’t have to be hard; in fact it’s very easy. Knowing the number of calories your body needs is the first step to mastering your energy level and metabolism.
Quick Calorie Math:
Men: Take your ideal body weight (lb) and multiply by 11 to find your daily calorie needs. Women: Take your ideal body weight (lb) and multiply by 10 to find your daily calorie needs.
Example: I’m a 200 lb man but my “ideal” weight is 180 pounds. 180 lb x 11 = 1980 calories a day
The calorie estimate above is a great place to start but understand that calorie needs can fluctuate “daily” depending on your activity level and overall goal (ie: weight-loss; weight-gain; sports performance). Reference the chart below to find your calorie needs based on activity level.
Calorie Needs Based on Activity Level:
Adjusting your Calorie Needs:
The need for further calorie adjustment can be indicated though an awareness of overall energy level; feeling of hunger; ability to perform; lack of change or an undesired change in body weight or other body measures. Keeping a fitness / nutrition journal with these observations and measures WILL greatly increase your chances of success
Weight loss Goals should be perused in 5 to 10% blocks of your current body weight. After obtaining a loss of 5-10% body weight, weight maintenance should become the main goal for the following 2-months, before perusing another loss. This helps reset your old weight to the new lighter weight, decreasing your chances of gaining it back.
A safe range for weight-loss is 1-2 pounds per week. A safe range for weight loss coupled with a sports or performance goal should be no more than 0.5-1 pound per week. Understanding that there is 3,500 calories per pound of body fat will allow you to make further weight loss calculations.