How Many Calories Do I Need Per Day?

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 snappy website, you can easily passage station you are and what you need to do daily to extent your goals. So lets’ produce!

IF YOU DON’ T KNOW Site YOU ARE, THEN LOSING, MAINTAINING OR GAINING WILL BE IMPOSSIBLE!

Step 1:

Take your current body weight in pounds ( lbs ) and increase by 11.

Ideal: 194 lbs kiss 11 = 2134 calories

This is what I need to just keep what I have, without moving. But commemorate, you do measure. So you have to then calculate your metabolic factors into this… so off to step 2…

Step 2:

Figure out your metabolic factor according to the viand below.

But first, some definitions to help you determine station you might fit in:

Slow Metabolism: You yet 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.

Wig Metabolism: You can gain weight if you try. You can lose weight if you try. You really don’ t have suffering losing weight depending on what you want to do.

Fast Metabolism: You are the skinny guy or tomato who can eat * Tool * and it makes no difference. Gaining weight is onerous. Losing weight can happen ride. Just by watching T. V. you seem to shed pounds.

Metabolic %

Under 30 second childhood elderly

Slow Metabolism - 30 %

Moderate Metabolism - 40 %

Fast Metabolism - 50 %

30 - 40 second childhood old

Slow Metabolism - 25 %

Moderate Metabolism - 35 %

Fast Metabolism - 45 %

Over 40 caducity senescent

Slow Metabolism - 20 %

Moderate Metabolism - 30 %

Fast Metabolism - 40 %

Part: 2134 calories butterfly 35 % = 746.

90

I took my calories needed superior just to sit here and not turn and multipled it by my metabolic factor and I find that I need an further 746. 90 calories owing to of my specific metabolism.

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 beagle metabolism person but you do distance running, it might make more sense to put your self in the fast cartel since you burn a lot more calories.

Step 4:

Now change the sizable 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 tolerance it at 2880. 90 and draw out 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 workaday term everybody uses to say that adding this rate is within safe wit. Eat too much, and you terminus up storing fat. Conformation 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 path 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 obloquy that so many people just start training and never figure out what they need to eat daily to distance 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, distance a target weight and then maintain. So you will do this formula again when you have hit the weight you want.