Hey guys! I have been getting a lot of questions lately about how many calories you should be eating. I would like to start off by saying that health and weight loss is not just about calorie intake. The difference between eating 2,000 calories in snickers bars and 2,000 calories in fruits and vegetables is HUGE. But, calorie intake is important, after all, it is logical that if you eat way more than you burn you’ll gain weight, and if you eat less you’ll lose it.
How many calories you eat depends on several things:
- How active you are
- Weight goals
- Metabolism rate
Every persons needed intake is different, because we all are designed in slightly different ways. However, there is one rule that you NEED to remember to follow with calorie intake…. Never ever ever eat less than 1,200 calories a day. If you do, it will cause your body to go into starvation mode, and you could actually end up gaining weight. Not to mention that it is not healthy at all.
Here is a formula to figure out how many calories you need:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)
- If you are sedentary : BMR x 20 percent
- If you are lightly active: BMR x 30 percent
- If you are moderately active (You exercise most days a week.): BMR x 40 percent
- If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
That is the amount of calories you should eat to maintain your weight, if you want to lose weight eat about 300 calories less.
Concluding this post I would like to say that do not obsess over calories. You should be eating for health and vitality, not necessarily weight loss, looking good, and being skinny. Please keep that in mind!
Disclaimer-consult doctor before starting any weightless program. I am not a nutritionist or dietician yet, so these are just tips and things that have worked for me.