HOW MANY CALORIES SHOULD I EAT?
HOw many calories should I eat?
If you're trying to take control of your health, you're probably wondering exactly how many calories you need to reach your goals.
normally our elite members fall into 1 of 3 categories when it comes to setting their health and physique goals.
- Lose weight
- build muscle/increase mass
- or maintain their curent weight
With that being said, today, i'm going to walk you through the best estimate of your calorie needs depending on your goals.
Here's what we'll cover...
- basal metabolic rate
- total daily enery expenditure
- Activity level
- lastly, we'll answer the quesiton "How many calories should i eat?" based on your goals
oh and by the way, if you want a proven process program with step by step guidance to help you get far better results, tap the image below to take our free health and physique quiz today.
HOW MANY CALORIES SHOULD I EAT?
step 1: find your BMR
the first step in this equation is to find out roughly how many calories your body needs to function at a bare minimum level.
to be more specific, this equals the total amount of calories you would need to simply lay in bed all day and:
- blink
- breathe
- digest
this is called your basal metabolic rate or bmr for short.
HOW TO FIND YOUR BASAL METBOLIC RATE (BMR)
In order to find your BMR you need to measure two simple tthings.
1. your height
and
2. your weight
with those in hand, you simply plug them into the formulas below:
Men: 10 x weight (kg) ) + 6.25 X height (cm) - 5 X age (years) + 5 = BMR
women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161 = BMR
and Voila, just like that you have have your first estimate of your basic calorie needs.
now, let's move on to step number 2.
HOW MANY CALORIES SHOULD I EAT?
step 2: use your activity level to find your TDEE
Step 2 in this eqation is to determine how many total daily calories your body needs based on your activity level.
and because activity levels vary drastically, so too will individual caloire requirements.
So, to find the best estimated starting point for you, simply mutliply your BMR by your current activity level below.
- Sedentary (little or no exercise): BMR × 1.2 = calories
- Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375 = calories
- Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55 = calories
- Very active (hard exercise/sports 6-7 days a week): BMR × 1.725 = calories
- If you are extra active (very hard exercise/sports & a physical job): BMR × 1.9 = calories
bam!
Now you have the total amount of calories you need in order to maintain your weight.
fell that excitement, yet?
Good, let's keep the party going with step number 3.
HOW MANY CALORIES SHOULD I EAT?
step 3: what is your goal?
Step number 3 in this equation is to pin down your goal.
don't worry, I"ll walk you through this below. but keep in mind, for the best results you want to select and focus on one goal to start.
understood?
alright, let's begin.
Let's say your goal is to build muscle:
the most efficient way to Build muscle is to increase your calories while simultaneously increasing your strength.
with that said, you can start with a daily calorie intake of 500 calories above your TDEE (a.k.a a calorie surplus).
shifting gears, Let's say your goal is to Lose weight:
The most efficient way to lose weight and shred fat is to decrease your calories while simultaneously increasing your activity level and maintaining your strength.
So, if this were your goal you could start with a daily calorie intake of 500 calories below your TDEE (a.k.a. a calorie deficit).
Lastly, let's say your goal is to maintain your weight:
IN this case it's simple, you eat at your TDEE calories to maintain your current weight.
HOW MANY CALORIES SHOULD I EAT?
wrap-up
So, after reading this you should never have to wonder to yourself..."how many calories should i eat?"
you now have a simple step-by-step estimate to get you started on your journey.
if you want to learn about how to eat healthy then check out this article here.
and don't forget, if you need a proven process program with step by step guidance to help you get far better results. tap the image below to take our free health and physique quiz today.
by the way, if you found this helpful be sure to drop a comment below.
alright, that's all I have for today.
I'll talk to you soon...
signing out,
Joe G - Your Elite health and physqiue Leader