The word ‘calories’ must be the most used word when I was in college. My school assignments were terrible. Counting every calorie of every nutrition. At that time it looked a bit nonsense. And in some way it still is. In my opinion, when your goal is to lose weight you really shouldn’t counting every calorie. Reduce some large energy suppliers (fats and carbohydrates) and implement exercise into your everyday lifestyle and the number on the scale will decline. No time? Make time! No sense? Then stop complaining! You don’t feel good about yourself? Sport and you will have a good feeling!
But when you want to lose fat, gain weight and start to fitness properly, counting those calories might be the successful key! And I know, it’s a lot of work but it works. End of discussion. The first thing you have to do is calculate your basal energy requirement (Basal Metabolic rate or BMR). The BMR depends on the age, gender, body type and composition.
According to the Superior Health Care (SHC) you determine your basal metabolic rate as follow:
☞ Example: I’m a man, 25 years old → 15,3 x G (= body weight in kg = 64kg) + 679 = 1658kcal/day
Lastly, to calculate your total energy you have to multiply the calculated value with your Physical Activity Level (PAL):
1.2 = Passive (little or no effort, eg. Those with a desk job)
1.3-1.4 = Slightly active (little daily physical activity + 1-3 times a week light workout)
1.5-1.6 = Average (ex. Sales, average physical activity + 3-5 per week average training)
1.7-1.8 = Very active (eg. Sports people in the (country) construction or 5-7x per week)
1.9-2.0 = Extremely active (daily vigorous exercise and daily hard training or sports)
☞ Example: 1658kcal/day x 1.6 = ± 2650 kcal/day
Calculated? Good! Now you have calculated the number of calories you should take every day, but that you also consume daily making you reach a stable body weight. If the goal is to gain weight, you need to take 10 to 20% more calories from your total number. So I should consume like almost 3000 kcal a day. If you want to lose weight, you have to start to reduce 10-20% of your daily calorie-intake!
Now, that wasn’t that hard right? Write down your number and stay tuned to calculate how many proteins, fat and carbohydrates you should get from your total calorie-intake.