The majority of people do not track their calories and it is a must to achieve your weight loss or muscle building goals and I’m here to tell you why but also show you how to calculate what your body needs.We all have a BMR (Basal Metabolic Rate) this is how many calories we need to function daily if we were to sit down and not move all day, that’s your heart, stomach, liver, kidneys, brain its literally everything you need to survive. If you are not eating what your BMR is then your body will not function to its best capabilities. Simple but I guarantee their is a large amount of people not eating enough.When it comes to fat loss your body has to work extremely hard to dispose of it so your body needs energy to achieve this. You still need a calorie deficit but only by 200-300 calories not 500-1000 I see people doing all the time. I regularly get clients saying I cant believe I am losing weight and eating so much.So calculating your BMR, for men the calculation is:
(Height in cm x 6.25)+(Weight in kg x 9.99)-(age x 4.92)+5
So for example I will do my BMR (173 x 6.25 = 1081.25)+(90 x 9.99 = 899.1)-(32 x 4.92 =157.44)+5 = 1827.91BMR for women
(Height in cm x 6.25)+(Weight in kg x 9.99)-(Age x 4.92)-161Now we have your BMR calculated we need to calculate how many calories you need depending how active you are. I like to use TDEE (Total Daily Energy Expenditure) Little or no exercise/desk job
TDEE = 1.2 x BMR
Little exercise/sports 1-3 days a week
TDEE = 1.375 x BMR
Moderate exercise/sports 3-5 days a week
TDEE = 1.55 x BMR
Heavy exercise/sports 6-7 days a week
TDEE = 1.725 x BMR
Very heavy exercise/physical job/training 2x a days
TDEE = 1.9 x BMRSo there you have it a great way to calculate the calories you need on a daily basis depending on your activity.
If you are looking for weight loss then depending on your activity levels reduce the calorie intake by 200. This will give you a nice calorie deficit to kick start the weight loss, when you start losing over 6lbs/3kgs recalculate your BMR and TDEE as this will change same as if you put muscle mass on and you want to continue that trend you will need to recalculate your calories.
Remember these are just estimations and should be treated that way.