Today we take a break from the fruits and veggies and talk about Calorie requirements. While I generally think of myself as more of a lifestyle coach than a physique coach, sometimes people want to up their results and the formulas below are a good GUIDE to doing so. I encourage you to plug in your own numbers and verify that what you are eating daily fits within your BMR and calorie expenditure calculations.
These are not perfect, but are a good way to see ballpark numbers to shoot for.
As always, it comes down to Calories in versus Calories out.
Basal Metabolic Rate (BMR) - Basically, the Calories required to survive (your body's Caloric needs)
To calculate (Note the differences between men and women):
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches ) - (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year)
I'll throw in my numbers so you have an example:
BMR = 66 + (6.23 x 185lbs) + (12.7 x 73 in) - (6.8 x 26) = 1968.85 Calories
So, that is what my body requires on a daily basis, just based on my height, age, and weight (and now you might see where the 2,000 Calorie diet came from).
THEN you need to add in your activity requirements. So, you will simply multiply your Calories (from earlier) by whichever number fits your activity level best (yeah, I know, not the most scientific thing in the world...)
- 1.200 = sedentary (little or no exercise)
- 1.375 = lightly active (light exercise/sports 1-3 days/week, approx. 590 Cal/day)
- 1.550 = moderately active (moderate exercise/sports 3-5 days/week, approx. 870 Cal/day)
- 1.725 = very active (hard exercise/sports 6-7 days a week, approx. 1150 Cal/day)
- 1.900 = extra active (very hard exercise/sports and physical job, approx. 1580 Cal/day)
I decided that I am 'very active'. I lift 5-6 days a week, usually pretty heavy (calculations to come in future posts), stand almost all day and walk/lift weights during sessions, and generally do my best to keep moving during the day.
1968.85 x 1.725 = 3396.27 Calories
Does that make sense? It's a solid estimate. I would say it is a little high, but I would also say I am more in-between 'moderately active' and 'very active', so it would be right in the right area.
I will continue the discussion of how to use this with weight loss/gain in another post - want to keep these as short and concise as possible. Have fun using MATHS again!