Do you know how many calories you should be eating for your weight loss diet? In this video I Charlene from Just Simple Fitness explains the 3 simple calculations I used to figure it out.
Scroll down for the FULL DESCRIPTION. If this is your first time here then I recommend you watch the video that explains the 4 steps I embarked on to get healthy: https://youtu.be/ObFWwek-eek
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FULL DESCRIPTION HERE:
As described in the video, here's how I calculated how many calories I needed to eat to lose weight. The same method can be applied for anyone. Most of the videos information came from a great book 'The Complete Guide to Setting Up Your Diet' by Andy Morgan of rippedbody.com
Remember this is a rough guide to help you get you a start point but you need to track your progress to see if you're actually losing weight or not (thats another video!)
The important thing to losing weight is to create a calorie deficit (eating less calories than you are burning every day through exercise and just going about your daily life).
Decide how much weight you want to lose and how quickly. Aiming to slowly lose weight little by little is generally the best option. This means that it's more manageable because it's less drastic and you're less likely to give up. It also allows your body to adjust gradually and once you reach your target weight it will be a lot easier to maintain the new body weight without the body reacting badly and rebounding back to the start which usually happens with drastic weight loss. We won't get into why that happens here but it does!
A weight loss goal of about 0.25-0.5kg per week shouldn't be too drastic but it's up to you to decide. For the purpose of the example calculations coming up, we will work off a target of 0.25kg per week so keep this in mind.
So the first step is to calculate your base metabolic rate (BMR) which is basically the amount of calories you would need to eat to maintain your current weight when you're doing nothing (e.g. sleeping).
Men: 88 + (13.4 x weight in kilograms) + (4.8 x height in centimeters) - (5.7 x age in years)
For a 80kg male that's 180cm tall and 30 years old this would be: 88+1072+864-171 for a total of 1,853 calories.
Women: 448 + (9.2 x weight in kilograms) + (3.1 x height in centimeters) - (4.3 x age in years)
For a 60kg female that's 170cm tall and 30 years old this would be: 448+552+527-129 for a total of 1,398 calories.
The next step is to adjust this for activity to find our total daily energy expenditure (TDEE).
What we want to work out now is an estimated amount of calories to maintain your current body weight based on your own activity level. It's called TDEE because you would maintain your weight if you eat exactly the same as what you burn each day (your daily energy expenditure).
Don't worry about getting it exact and it maybe better to underestimate your activity so that you're not assuming you need too many calories from the get go.
- If you're sedentary, so you do very little or no exercise, you multiply your BMR by 1.2 (so for the male above, for example, this would be 1,853 x 1.2 = 2,223 calories per day).
- If you're lightly active, exercising or doing sports 2-3 days/week, you multiply your BMR by 1.375 (for the female in the example above this would be 1,398 x 1.375 = 1,922 calories).
- For moderately active, exercise or sports 4-5 days/week, it's BMR multiplied by 1.55 (so if your BMR is 1,800 then you would need 2,790 calories with this amount of activity).
- If you're very active, doing exercise or sports 6-7 days/week, you multiply your BMR by 1.725 (if your BMR is 1,800 then you would need 3,105 calories in this case).
Calculate your calorie deficit, its simple: TDEE - (fat loss target per week in kilograms x 1100).
For someone with a TDEE of 2,500 calories who wants to lose 0.25kg per week it would be: 2500 - (0.25 x 1100) or 2,500 - 275 = 2,225 calories per day.
You're all set! Just please please remember that this is just a rough guide to set up your starting point. You might find that nothing happens, in which case the calculation didn't work for you and you need to reduce a bit more; cutting by 5-10% of the total is usually recommended if you're off track.