How Many Calories Do I Need Per Day?

How Do I Calculate Caloric Needs Based On My Goal ( gain / loss / maintain )?

Listen, figuring out how many calories a day you need to lose weight, maintain your weight or gain weight really isn’ t too hard. And with the formula I’ m about to give you plus a very biting website, you can easily passage situation you are and what you need to do daily to distance your goals. So lets’ instigate!

IF YOU DON’ T KNOW Longitude YOU ARE, THEN LOSING, MAINTAINING OR GAINING WILL BE IMPOSSIBLE!

Step 1:

Take your current body weight in pounds ( lbs ) and raise by 11.

Symbol: 194 lbs buss 11 = 2134 calories

This is what I need to just keep what I have, without moving. But enshrine, you do movement. So you have to then calculate your metabolic factors into this… so off to step 2…

Step 2:

Figure out your metabolic factor according to the store below.

But first, some definitions to help you determine setting you might fit in:

Slow Metabolism: You in conclusion look at food and you seem to put on pounds. You can gain weight by eating salads but it’ s tough to lose the weight.

Gavel jockey Metabolism: You can gain weight if you try. You can lose weight if you try. You really don’ t have hot water losing weight depending on what you want to do.

Fast Metabolism: You are the skinny guy or bird who can eat * Object * and it makes no difference. Gaining weight is strenuous. Losing weight can happen trip. Just by watching T. V. you seem to shed pounds.

Metabolic %

Under 30 second childhood decrepit

Slow Metabolism - 30 %

Moderate Metabolism - 40 %

Fast Metabolism - 50 %

30 - 40 second childhood aged

Slow Metabolism - 25 %

Moderate Metabolism - 35 %

Fast Metabolism - 45 %

Over 40 senescence aged

Slow Metabolism - 20 %

Moderate Metabolism - 30 %

Fast Metabolism - 40 %

Prototype: 2134 calories smooch 35 % = 746.

90

I took my calories needed chief just to sit here and not turn and multipled it by my metabolic factor and I find that I need an more 746. 90 calories through of my specific metabolism.

Step 3:

Put it together.

2134 + 746. 90 = 2880. 90 calories

I need 2, 880. 90 calories to maintain my current weight with my current activities.

Note: You can also adjust your metabolic factor if you do something that might take you to the next level. If you are a chancellor metabolism person but you do distance running, it might make more sense to put your self in the fast chain since you burn a lot more calories.

Step 4:

Now change the primary with about 500 calories every day to stretch your goals!

Lose Weight: I would take 2880. 90 – 500 = 2380. 90

Maintain Weight: I would just permit it at 2880. 90 and persist in what I was doing in my activities

Gain Weight: I would take 2880. 90 + 500 = 3380. 90

Note: 500 calories a day is just a mediocre term everybody uses to say that adding this equivalent is within safe discernment. Eat too much, and you edge up storing fat. Model too many calories and your body just goes into starvation mode and ends up retaining more fat. 500 is a safe, recommended guideline.

Step 5:

You must passage what you are eating so you’ ll know if you’ ve made your goal for the day. And tracking food does not have to be complicated with weights and scales.

It ' s a disgrace that so many people just start training and never figure out what they need to eat daily to spread their goals.

You can keep doing the math over and over as you span a goal. If you are bulking, your requirements will change as you progress. And when you lose weight they will as well. You might want to lose weight, span a target weight and then maintain. So you will do this formula again when you have hit the weight you want.