I often get asked ‘how many calories should I be eating?’
This is a hard question to answer, it depends on so many factors: height, weight, muscularity, activity level, age, genetics…
So, I sometimes refer to the ‘Harris Benedict Formula’
This is a formula that takes into account a few factors to give you a ball park figure on how many calories you should be eating for weight loss, weight gain and maintenance.
Take a look:
BMR calculation for men:
BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.76 x age in yrs )
BMR calculation for women:
BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in yrs)
Once you have your BMR. Multiply it by your activity factor. This will give you a more accurate measure of your daily caloric expenditures. This calculation must be redone if goals change from muscle growth and weight gain to fat loss, and from certain exercise level to the next.
BMR x Activity factor:
1.1 -Light fitness training, such as light walking 20-30 minutes, 2-3 times per week
1.2 -Moderate training, such as walking 20-30 minutes, 5 times per week, or more vigorous activity such as sports activity 20-30 minutes, 2-3 times per week.
1.3 -Daily aerobic training 20-30 minutes, or daily moderate weight training
1.4 -Heavy daily weight training
1.5 -Heavy daily weight training coupled with intense sport training, or twice a day intense sport training.
Calculation: BMR x Activity Factor = Daily Energy Expenditure
To calculate for fat loss: Subtract 300-500 calories from your daily energy expenditure.
(-500 per day = 3,500 calories = 1 lb fat)
To calculate for muscle/weight gain: Add 300-500 calories to your daily energy expenditure
(average is 300 to avoid excessive fat gain)
You need to add more exercise to your day. If you need direction to help you get fit at home and improve your nutrition, let me help.