Almost every new client asks me this “how many calories should I be eating”. I really don’t like to answer because there are bigger things to address in the beginning of a program. But people do move forward so….
So when should you start counting calories?
When you are no longer on a first name basis with the window guy at McDonalds. After you stop deep frying Twinkies. When you’re at a birthday party and you don’t stiff arm a 7 year old for the last cupcake. Then maybe, just maybe, it’s time for you to count calories.
But don’t bother if your fingers are still orange from the Cheetos.
Seriously you really just will just not lose fat/weight without being in a caloric deficit. You have to be serious and recognize the importance of keeping yourself in a calorie deficit as an absolute requirement for burning fat. But if you’re going to track numbers, calories are the most important number to know.
So how many calories do you really need to lose weight/bodyfat?
Here are two of the simple methods to calculate your caloric needs .
1. THE AVERAGES METHOD
Use this method if you want a general ballpark estimate and you don’t like math!( if you are small/petite stay on the lower end, heavier builds on the higher end)
For fat loss:
Men: 2100-2500 calories per day
Women: 1400-1800 calories per day
Men: 2700-2900 calories per day
Women: 2000-2100 calories per day
2. THE QUICK METHOD
Use this formula if you want a ballpark estimate. Use the lower number for lightly active, middle number for moderately active and the higher number for very active.
Fat loss: 10 – 12 calories per lb. of bodyweight
Maintenance: 14 – 16 calories per lb. of bodyweight
Remember this only works when you implement it.
Here’s the kicker though. When you are at this point you should be doing fairly well. And this type of tightening your dietary aim that will Accelerate your results dramatically.
(Protip-Aim to eat about 100-150 calories fewer than your goal number. And you’ll tend to hit right on target by the end of the day. This covers you unwittingly taking in extra calories due to portion control)
O.k. this is part 1. and I’ll add part 2(way more math) next week and a PDF. you can download.
I hope you’re crushing it this week!
Dedicated to Your Success,
P.s. Be Hot For Summer Fitness Boot Camp is ON!.(Michelle Gumm of Hurst went from a size 8 to a 4 in one month!) Life is too short to be left sitting on the sidelines this Summer! call Jennifer(817.656.0801) for your FREE Fast-Start Consult($97 Value) today!