Do you do your workouts every day but don’t see results? Or are you seeing results but not fast enough? When I hear these questions, the first thing I ask is “how many calories are you eating?” “How is your nutrition?” “Are you eating all your work?”
If you eat more than you need, your body will store the excess as fat. It seems simple but for some reason it is the hardest lesson I had to learn!!
Lets learn together!! I use the Harris Benedict Equation to calculate my clients’ calorie needs. This method will estimate the BMR (basal metabolic rate) and the daily caloric needs of a person. The only problem is that there is no super precise way to estimate, so think of this and ANY number you’ve given as an estimate.
How do I calculate the Harris Benedict equation?
Step 1:
Calculate your basal metabolic rate. This is the number of calories you need at rest for basic body function.
Men = 88,362 + (13,397 x weight in kg) + (4,799 x height in cm) – (5,677 x age in years)
Women = 447,593 + (9,247 x weight in kg) + (3,098 x height in cm) – (4,330 x age in years)
Step 2:
Use the number you have from step 1 and multiply it by the level of exercise you are doing. If you need help determining this number, feel free to ask me based on the program you are doing.
Little or no exercise Daily kilocalories needed = BMR x 1.2
Light exercise (1-3 days a week) Daily kilocalories needed = BMR x 1.375
Moderate exercise (3-5 days a week) Required daily kilocalories = BMR x 1.55
Intense exercise (6-7 days a week) Daily kilocalories needed = BMR x 1.725
Very heavy exercise (twice a day, extra heavy workouts) Daily kilocalories needed = BMR x 1.9
Step 3:
Make adjustments to this number based on your goals.
Weight Loss: Subtract 500 calories per day from your number in step 2.
Weight maintenance: Don’t do any more calculations.
Weight gain: Add 250 to 300 calories per day to your number from step 2.
By completing steps 1 through 3, you will reach a healthy number to achieve your goals. I often find that people are not even close to this number. If you’re eating much less or more than this number, adjust your calories gradually so you don’t shock your body. Give your body time to adjust. If you have been eating much less than your body needs, you may initially gain weight before starting to lose weight again. Use the above estimate for at least 2 weeks unless you experience fatigue. If you experience fatigue after adjusting your calories, it is an indication that your body may need more calories than this estimate allows. Again, remember this is an estimate.
Eating right and in the right amount is the most important part of getting the results you want and want! This approach will help you reach your goals faster and with much less frustration.
Please let me know if you need help. I am always here to help in any way I can!