Calculators
This temporary outside link will calculate your BMR, including your TDEE.
Your focus should not be on eating 5-6 meals a day, rather on your daily caloric intake.
Your focus should not be on eating 5-6 meals a day, rather on your daily caloric intake.
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This BMR Calculator is provided by quickBMR |
Calculating your TDEE(total daily energy expenditure)Now that we have our BMR, we can calculate our TDEE. Simply multiply your BMR number by your activity multiplier from the chart below. This is the amount of calories you need on a daily basis to maintain your current weight.
Sedentary = BMR X 1.2 (little or no exercise, desk job) Light activity = BMR X 1.375 (light daily exercise/sports 1-3 days/wk) Moderate activity = BMR X 1.55 (moderate daily exercise/sports 3-5 days/wk) High activity = BMR X 1.725 (hard daily exercise/sports 6-7 days/wk) Very high activity = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e. marathon, contest etc.) |
Calculating calories based on your goals
The same woman who is "lightly active", requiring 2,079 calories per day just to maintain her weight will have to have create a deficit of 3,500 calories to lose 1 pound. In order to lose weight, stay healthy, be more fat burning efficient, have more energy, is to create a deficit of 500 calories per day, eat the right Macros (Protein, Fats, and Carbs), and create more lean muscle. One pound a week may not be what you had in mind. Understandably so, it's not much when you want to look good in that bikini! That is why it's so important that you exercise. If the exampled woman was to eat 1,500 calories per day of lean proteins, complex carbs, and good fats; get good rest, and burn more calories with a weight training program, she would be able to lose weight even faster. Understand that the more lean muscle you have, the efficient your body becomes in burning fat at a resting state. You're body becomes a fat burning machine, with a faster metabolism. So, you don't have to become a body builder. I know some of you are concerned with looking too muscular. You don't have to take it that far, it's the repetition in exercise that will naturally create a toner, fat efficient body. Starting from deep inside and working it's way out.
Converting the percentages to grams
So, our lightly active example who's daily calories came to 2,079 who subtracted 500 per day to lose weight would calculate her gram amounts this way: Protein: 1,500 x .30 / 4 450 / 4 = 113 grams of protein per day. Fat: 1,500 x .50 / 9 750 / 9 = 83 grams of fat per day. Carbs: 1,500 x .20 / 4 300 / 4 = 75 grams of carbs per day. Now divide your totals by 3 so you have 3 equal meals. 38 grams of protein for breakfast, lunch, dinner. 28 grams of fat for breakfast, lunch, dinner. 25 grams of carbs for breakfast, lunch, dinner. These numbers may seem low. Stick it out for a while. As you start working out more and increasing your workouts, your metabolism will increase, your muscle will increase and your body will become more efficient. Not only because muscle aids in burning fat, but once your body starts to see that there's not an efficient amount of carbs coming in, it will start to turn toward fat storage. Remember that keeping a journal is most important in order to make changes where necessary. This is just a guideline for those who have been "free for all"-ing it with food. |
Calculating the calorie ratio of the food you eat
Where it says protein or carbs, get the amount in grams x4. This is the amount of calories you're getting from the protein and carb portion. Where it says fat, get the amount in grams and x9. This is the amount of calories you're getting from the fat portion. It's 4 calories for every 1g of protein and carb. It's 9 calories for every 1g of fat. |
