How many calories you want a day will depend mostly in your aim
How many calories you want a day will depend mostly in your aim: are you trying to lose fat, maintain your weight, or gain weight (be it muscle mass or fat)?
Whichever course you select, the very first thing you have to determine is your BMR. That stands for Base Metabolic Rate, and it's also the entire amount of calories you should consume per day just to maintain the body living and functioning correctly. (If you are not considering this part, don't hesitate to jump to the end of this text to find out exactly how many calories you need.)
To determine your BMR, use the proper formula from the two below. Thus do not get scared if numbers aren't your thing I will go through an example in a moment. For guys: BMR = [9.99 x weight (kg)] [6.25 x height (cm)] - [4.92 x age (years)] 5
For women: BMR = [9.99 x weight (kg)] [6.25 x height (cm)] - [4.92 x age (years)] -161
This will tell you the number of calories your body would need to stay alive if you were laying in bed twenty-four hours a day and doing nothing at all. Obviously that would not be sufficient, so now we need to determine your ABSOLUTE daily calorie requirement. To do that, take your BMR and make use of the appropriate task multiplier from below (again, I shall give you an example in a moment): 1. 2 = Sedentary (Desk job, and Little Formal Exercise)
1.31.4 = Lightly Active (Light daily task AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Task & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
1.9-2.2 = Extremely Active (Sportsman in ENDURANCE training or VERY HARD physical job)
Let us go through that example I guaranteed.
Suppose your a man, 25 years of age, 170 cm tall and weigh 80 kilograms. We use the BMR calculator for males from above, and substitute the values as follows:
BMR = [9.99 x 80 (kg)] [6.25 x 170 (cm)] - [4.92 x 25 (years)] 5
Using basic mathematics, we calculate that:
BMR = 799 1062 - 120 5. This equates to exactly 1746 calories. That's your Base Metabolic Rate.
Now you will need to multiply it by your activity factor. Let us suppose that you lead a sedentary lifestyle with little or no physical activity whatsoever. A quick look in the list above will show thin the activity multiplier you have to use is 1.2. So we get:
1746 (BMR) x 1.2 = 2095 calories. This is your WHOLE expense of living every day.
Now, to learn exactly how many calories you want a day, you do the following:
If you want to get rid of fat, subtract 500 calories from the preceding value. 2095 - 500 = 1595 calories that you want to consume per day. If you do this, you'll lose a steady 1 pounds of fat per week. If you want to get rid of fat a little faster, you can subtract a little more than 500, even though it truly is unhealthy to go higher than 700.
If you want to sustain your weight, don't subtract any calories and eat just the 2095 calories from the example above. You might see an extremely minor change in weight when you that - in that case, only subtract 100 calories (if you gained weight), or add 100 calories (if you lost weight). Once your weight stays constant for a minimum of two weeks stop adding or removing calories.
Add 400 calories to the value above, if you want to gain weight. 2095 400 = 2495 calories. What's significant to notice at this stage is that if you are not lifting weights frequently (3 times per week), the weight you gain will be mostly fat with extremely little or no muscle in any way. However, most of the weight you gain will be muscle mass, with little or no fat gain in any way, should you choose to lift weights. learn more here
