How Many Calories Per Day do You Need?
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 cool website, you can easily track where you are and what you need to do daily to reach your goals. So lets’ begin!
IF YOU DON’T KNOW WHERE YOU ARE, THEN LOSING, MAINTAINING OR GAINING WILL BE IMPOSSIBLE!
Step 1:
Take your current body weight in pounds (lbs) and multiply by 11.
Example: 194 lbs x 11 = 2134 calories
This is what I need to just keep what I have, without moving. But remember, you do move. So you have to then calculate your metabolic factors into this… so off to step 2…
Step 2:
Click to Get New ACCELERATED Fat Burning System
Figure out your metabolic factor according to the table below.
But first, some definitions to help you determine where you might fit in:
Slow Metabolism: You basically look at food and you seem to put on pounds. You can gain weight by eating salads but it’s difficult to lose the weight.
Moderator Metabolism: You can gain weight if you try. You can lose weight if you try. You really don’t have trouble losing weight depending on what you want to do.
Fast Metabolism: You are the skinny guy or gal who can eat *ANYTHING* and it makes no difference. Gaining weight is difficult. Losing weight can happen overnight. Just by watching T.V. you seem to shed pounds.
Metabolic %
Under 30 years old
Slow Metabolism- 30%
Moderate Metabolism- 40%
Fast Metabolism- 50%
30-40 years old
Slow Metabolism- 25%
Moderate Metabolism- 35%
Fast Metabolism- 45%
Over 40 years old
Slow Metabolism- 20%
Moderate Metabolism- 30%
Fast Metabolism- 40%
Example: 2134 calories x 35% = 746.90
I took my calories needed above just to sit here and not move and multipled it by my metabolic factor and I find that I need an additional 746.90 calories because of my specific metabolism.
Click to Get New ACCELERATED Fat Burning System
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 moderator metabolism person but you do distance running, it might make more sense to put your self in the fast category since you burn a lot more calories.
Step 4:
Now change the above with about 500 calories every day to reach your goals!
Lose Weight: I would take 2880.90 – 500 = 2380.90
Maintain Weight: I would just leave it at 2880.90 and continue 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 general term everybody uses to say that adding this amount is within safe limits. Eat too much, and you end up storing fat. Cut 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 track 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 shame that so many people just start training and never figure out what they need to eat daily to reach their goals.
You can keep doing the math over and over as you reach 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, reach a target weight and then maintain. So you will do this formula again when you have hit the weight you want.
Click to Get New ACCELERATED Fat Burning System
About the Author:
More Fat Loss Diet Tips:
Strip That Fat Diet – This is a very fun and easy online diet. It consists of an online diet generator which lets you create your own meal plans, 2 diet books, a recipe book and a calories guide.
Eat Stop Eat program claims that it can help the reader lose weight and “burn stubborn body fat” all by making one simple change in the reader’s every day diet. The Eat Stop Eat plan offered by Craig Ballantyne has its foundation in a dual system of fasting and weight training.
Cheat Your Way Thin is a revolutionary new weight loss book by bestselling author and nutritionist Joel Marion. This unique weight loss program is claims to trick your body into burning more calories and therefore losing weight.
Tags: calories, Weight Loss
![[Google]]( http://www.mssqled.com/wp-content/plugins/easy-adsenser/google-light.gif)
Some really good info here thanks. I like many other people have been trying for longer than I care to remember to loose weight. The Doctor keeps telling me to do something about and (and give up smoking) and although I do try, I just can’t stick to it. My girlfriend is trying the new Fat Burning Furnace diet which she reckons is working really well and she has lost 5lbs in only a week – has anyone around here tried it and has it worked for you?
At first I was very skeptical of the whole idea. But after skimming through the book a few times and reading it more in depth each time I was amazed that people – folks like me could have such results. About a month ago I tried the fast for 5 days – Hesitant that it was really working and wondering what was happening inside. Each time I had a question as to what was happening to my body, reactions, etc. the book explained what was going on. I was amazed at how satisfied I was. I had no urges for the “unhealthy snacks” that I would normally have during the day. I lost 8 pounds and followed the “after cleanse” diet as strictly as the cleanse and found I did not want or need the “other foods” that I was used to before the fast. I was told I looked great, I felt “glowing” inside. I plan to do the fast again for the full 10 days – knowing that I CAN do it and how wonderful I felt during and after the cleanse.
Fabulous! Easy to understand, thorough, lots of anecdotal information which provides a lot of support if you’re thinking of undertaking this cleanse. Will make you understand why you have to use fresh instead of the pre-fab MC formulas. Glickman holds your hand while you go through the process. The forum is great, but you have to have the book to reference through.
I always monitor my Calories when i eat. I make sure that i dont eat foods that are very high in carbohydrates or foods with very high calories.
I am very conscious about my Calorie intake when eating. I usually restrict my Calorie intake so as not to gain weight and also i am into a low carb, low fat diet.
yummmy……. thanks to your suggestions , i’d adore to comply with your weblog as often as i can.possess a nice day~~