You’re probably asking why you need this article when there are calorie calculators. The fact is, most of them are off by A LOT! I wanted to give you the best chance at success by giving you the right numbers based on your sex, weight, age and activity level. Let’s get started:
First you need to find out what your basic energy needs are. Basically, this is how many calories your body burns at complete rest. The quick way is to multiply your current weight (in pounds) by 10 if you’re a woman or 11 if you’re a man. The more accurate way is to use the formula in the table below, which factors in your age in addition to your sex.
For your convenience, I’ve added a full chart with the equations.
|BMR ( Basal metabolic rate) Calculations|
|18 to 30||[15.3 x weight (in kilograms)] + 679|
|30 to 60||[11.6 x weight (in kilograms)] + 879|
|Older than 60||[13.5 x weight (in kilograms)] + 487|
|18 to 30||[14.7 x weight (in kilograms)] + 496|
|30 to 60||[8.7 x weight (in kilograms)] + 829|
|Older than 60||[10.5 x weight (in kilograms)] + 596|
A 40-year-old woman who weighs 150 pounds will calculate her BMR as shown below.
150 pounds ÷ 2.2046 = 68.03 kilograms
68.03 kilograms x 8.7 = 591.861 calories
591.861 calories + 829 calories = 1,420.861 calories
So, the woman’s BMR or the number of calories that her body needs at complete rest to function properly is about 1,420 calories.
If you figure her BMR by using the shorter method, her basic needs are 1,500 cals per day (150 pounds x 10 = 1,500) obviously, this is a little higher than the full, more detailed calculation but still in the same ballpark and will work in a pinch.
Now that we’ve figured out your BMR let’s find out what your activity level is. It is very important that you are very truthful with how you answer, how active are you? If you are not truthful, it will skew the number quite a bit. Find the description that best describes your lifestyle in the following table. If you have a desk job but squeeze in 30 min of exercise, you should choose the light or moderate category.
|If, Throughout Most of Your Day, Your Activities Include||Your Activity Level Is||Your Activity Factor Is|
|Sitting or standing; driving; painting; doing laboratory work;
sewing, ironing, or cooking; playing cards or a musical instrument;
sleeping or lying down; reading; typing
|Doing garage, electrical, carpentry, or restaurant work;
house-cleaning; caring for children; playing golf; sailing; light
exercise, such as walking, for no more than 2 miles
|Heavy gardening or housework, cycling, playing tennis, skiing,
or dancing; very little sitting
|Heavy manual labor such as construction work or digging;
playing sports such as basketball, football, or soccer;
Now multiply your BMR by the activity level.
Using the woman’s example from earlier, she multiplies her BMR of 1,420 by 0.3 because her activity level is light — running around after her crazy kids and dog, taking care of the house, and walking 2-miles every other day at her favorite park. This tells us that she needs 426 calories for her activity level.
1,420 x 0.3 = 426 calories
Now we will determine the number of calories that you need for digestion and absorption of nutrients.
YES! eating food burns calories. Crazy, right?! Digesting food and absorbing nutrients uses about 10 percent of your daily energy needs. Add together your BMR and activity calories and then multiply the total by 10 percent. The calculation for the woman’s caloric needs for digestion and absorption looks like this:
1,420 calories + 426 calories = 1,846.
1846 x .10% = 184.6.
1846 + 184.6 = 2,030.6 total calories.
This is how many calories she needs to maintain her current weight of 150 pounds.
So how do I lose weight Jack?
Easy! Just subtract 300-600 from the final number. Start with 300 and evaluate your weight at the end of the week. If it hasn’t moved, then subtract another 100 from that total number. A safe weight to lose per week is 1-3 pounds depending on how much you weigh to begin with. This ensures you are losing mostly fat and not muscle.
2030.6 – 300 = 1730.6 per day
How to gain weight/muscle.
It’s the exact opposite. Just add 300-600 to the total number.
If your weight hasn’t moved at the end of the week add another 100 to the total. This is exactly like the weight loss. You don’t want to gain weight too fast either. 1 pound per week or every 2 weeks is perfect. This will ensure you are gaining mostly muscle.
2030.6 + 300 =2330.6
Now you’re saying “How do I know how many Carbs, Protein and fats to eat Smarty pants?!?!?”
Don’t worry. I got you covered! These percentages have worked great for my clients and myself.
Total cals 2330.6 x .40 = 932.24 Total calories from carbs
Total cals 2330.6 x .35 = 815.71 Total calories from protein
Total cals 2330.6 x .25 = 582.65 Total calories from fat
To figure out how many calories are in a gram it’s very easy.
Protein and Carbs have 4 calories per gram
Fat has 9 calories per gram.
Carbs: 932.24 cals ÷ 4 = 233.06 grams
Protein: 815.71 cals ÷ 4 = 203.92 grams
Fat: 582.65 cals ÷ 9 = 64.73 grams
Now that you have your total grams per day for Protein, Carbs and Fat, just divide those numbers by how many meals you eat per day.
Carbs 233 ÷ 5 = 46.6 per meal
Pro 203 ÷ 5 = 40.6 per meal
Fat 64 ÷ 5 = 12.8 per meal
I recommend eating 4-5 meals per day with a protein shake like CON-CRET Whey thrown in to help hit those protein needs. Eating a meal every 3 hours keeps you anabolic. This will allow you to keep all that muscle you worked so hard to get.
I hope this helps you reach every fitness goal you have for this new year and for the rest of your life. I recommend that you add this to your favorites so you will always have the calculations.
If you have any questions, don’t hesitate to ask.
THE ONLY THING STOPPING YOU IS YOU!!!
Connect with Jack on social media: