How many calories do you need to eat per day to lose or gain weight?
Okay, let’s keep this as simple as possible: Weight management can be broken down into the following 3 essential components:
1. Knowing what to eat
2. Knowing how much to eat.
3. Knowing when to eat
Yes, there are other factors that can influence weight management like food allergies and hormonal imbalances, however for the majority of individuals, weight can be controlled by effectively managing the above 3 components. Today I would like to share a 7 step formula that will provide you with a “custom” estimate for how many calories you need to eat on a daily basis.
Step 1: Determine your current weight
Step 2: Determine your % body fat (This can be done in less than 5 minutes with a personal trainer or fitness expert at a local health club)
Step 3: Using basic math, subtract amount of weight you are carrying that is considered body fat to find your fat free mass. (Example: If you weigh 150lbs and your body fat is 28% your fat free mass = 108lbs. 150 x 0.72%)
Step 4: Convert your fat free mass weight into Kg by dividing by 2.2. (Example: 108lbs = 49.09kg)
Step 5: Multiply your fat free mass in Kg by 1.3 then again by 24 (hours) to acquire your resting metabolic rate. (Example: 49.09 X 1.3 = 63.82 X 24 hours = 1,531 calories. This number is a close approximation to your resting metabolic rate. (The number of calories you need per day to sustain your fat free mass if you are not moving at all)
Step 6: Determine your average daily activity level and do not include additional exercise (Like running, strength training, walking etc…). This ranges from 15% above RMR to as high as 110% above RMR. (Example: If you are sedentary and rarely move away from a desk and computer daily you would fall closer to 15-25%, however if you are a brick mason or construction worker you may be closer to 90-110% above RMR)
Step 7: Multiply your % activity level over RMR then add it to your RMR. (Example: 1,531 RMR calories x 25% (light activity) = 382 calories + 1,531 = 1,913 calories.
**Now that you know the amount of calories you need per day to support your current “good” body weight (A.K.A y our fat free mass) you can adjust your intake or activity accordingly. Remember, to gain 1lb of lean mass or lose one pound of body fat one must have a positive or negative caloric balance of approximately 3,500 calories.
Goal 1: To lose 20 lbs you must create a negative caloric balance of approximately 70,000 calories over time.
Recommendation: In order to maintain a strong metabolism, an individual should eat very close to their calculated # of calories per day while also participating in a consistent exercise program. Set a goal to burn 3,500 to 7,000 calories per week which is a great way to create the negative balance needed to lose approximately 1-2 lbs of body fat per week. Keep this up and you will achieve your goal your goal in approximately 15 weeks and you will have lost the weight you truly want to lose. (A.K.A body fat)
Goal 2: To gain 10lbs of lean mass a positive caloric balance of approximately 35,000 calories must be achieved while also participating in a consistent strength and conditioning program.
Recommendation: In order to maximize muscle gain without increasing body fat, eat an additional 500-1,000 calories per day over RMR and all activity (including exercise) It is important to replenish your nutrients and calories within 30 minutes after a vigorous workout to minimize the catabolic (muscle break down) effect of exercise and maximize the anabolic (muscle repair and building) effect of exercise. A small meal that has a 2:1 ratio of carbs to protein within 30 minutes of workout completion has been determined by many experts as a great way to avoid prolonged periods of catabolism.
For more information on what to eat and when to eat it, don’t hesitate to contact me or a highly recommended nutrition and fitness expert in your area for personal coaching and a custom plan.
To your vibrant health,
Mark Myers
http://www.flashreferral.com/markmyers
