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How Many Calories Am I Supposed To Eat For My Weight?

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The key to fat loss is first figuring out how many calories you should be taking in each day. Many people skip right over this step and jump straight into “eating healthy” but if you have no idea how many calories you should be eating, how can you ensure you are feeding your body what it needs to function and in turn will allow you to lose the fat you want to shed? Missing this part of the process is what most often causes the dreaded plateau, aka the "fat loss brick wall". So do yourself one huge favor and take a few minutes to do some quick calculations.

Mens Formula: 66 + 6.23 x weight in lbs + 12.7 x ht in inches - 6.8 x age = BMR. Take BMR and multiply by % of activity level (see chart below) then add it back to the BMR Then subtract 500 calories for 1lb weight loss

Womens Formula: 655 + (4.3 x Weight in lbs) + (4.7 x Height in inches) - (4.7 x Age) = BMR. Take BMR and multiply by % of activity level (see chart below) then add it back to the BMR Then subtract 500 calories for 1lb weight loss

Calculate Activity:

In order to incorporate activity into your daily caloric needs, do the following calculation:

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

If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

Add this number to your BMR.

As you lose weight, you can re-calculate the formula to assess your new BMR.

And there you have it, the formula for your weight loss success. Keep in mind that you should always get clearance from your doctor before starting any new diet plans or exercise regimen. For more information or if you have any questions please contact us at 908-781-2232 or shoot us over an email.