Calculate Your Total Calorie Needs

Calories

What's the magical formula to achieve your weight goals?

In order for your weight to stay the same, the energy (or calories) you consume should equal the energy (or calories) you expend.  In most cases, it’s really a simple matter of energy balance: “Calories In” must equal “Calories Out.”  “Calories In” includes what we eat and drink.  “Calories Out” includes our resting metabolic rate, thermic effect of food, and physical activity.  Your personal calorie requirement depends on these three factors.

There are many equations to estimate your total calorie needs based on your RMR and level of physical activity (NOTE: the thermic effect of food is usually not accounted for since its role is so minor).  It is important to realize that all these equations are just estimates.  You may need more or less depending on genetic differences in RMR and your body composition.  Consult a qualified health professional for more information about your personal calorie needs.

Step 1:  Estimate RMR

Men                 Healthy body weight x 11 calories

Women            Healthy body weight x 10 calories

IMPORTANT NOTE: This is just an estimate of what your body requires at rest.  If you have more muscle than the average person, you probably require more calories at rest than this equation suggests.  If you have more fat than the average person, you probably require fewer calories at rest than this equation suggests.  Remember, muscle mass is much more metabolically active than fat tissue.  If you are 30 lbs. or more overweight (and that excess weight is mostly fat, not muscle), you can use your desired vs. actual body weight when calculating your RMR.

Step 2:  Multiply RMR by Activity Factor

Shedding Fat

The only way to lose weight is to create a calorie deficit.  One pound of fat equals 3500 calories.  So, in theory, to lose ½ pound to 1 pound a week, that means creating a deficit of 250 to 500 calories per day (either by eating fewer calories or burning more in physical activity).  Of course, genetic differences determine how easy it is for you personally to lose weight.  In one recent study, researchers overfed a group of people 1000 extra calories every day for 8 weeks and found that there was a huge difference in the amount of weight gained (ranging from 3 to 16 pounds)!  The researchers concluded that the people who gained less weight were able to “waste” the extra calories by fidgeting more and giving off more body heat.  The people who gained more weight lacked this capability and simply stored the extra calories.  For more tips on healthy weight loss, go to “Eating Strategies for Permanent Fat Loss.”   To maximize fat loss, minimize the drop in your metabolism, energy, mood, and grades, and increase the chances that you won't gain it back, lose weight slowly!  Decrease your intake slightly by 300-500 calories per day and increase your exercise level.  Aim for about 0.5-2 lb. weight loss per week.  If you are very overweight, 2 lb. per week is acceptable.  But, if you only have a few pounds to drop, the rate should not exceed 0.5-1 lb. per week.

Building Muscle

The only way to gain weight is to create a calorie excess.  So, in theory, to gain ½ pound to a pound a week, that means creating an excess of 250-500 calories per day.  Whether or not those extra calories go towards building muscle or body fat depends on whether or not you exercise.  Of course, as with weight loss, genetic differences make it easier for some people to gain weight and harder for others.  If your metabolism speeds way up every time you eat more, you may have to consume many more calories before you’ll achieve results.  For more tips on weight gain, go to “Eating Strategies to Gain Weight” and “Frequently Asked Questions about Bulking Up.”