January’s nearly over but you’ve still got time to make good on those New Year’s Resolutions!
How many calories should I be eating every day?
Your calorie (kcal) intake is based on your Basic Metabolic Rate (BMR). BMR is easy to calculate and correlates directly to your kcal consumption before we take any activity into account. Simple find out your weight in lbs and add a zero…. If you weigh 200lbs, your kcal intake is 2000.
Weight Loss vs Muscle Gain
Once have your recommended kcal intake, you can find out what you need to subtract, or add in order to achieve your body goals.
- For one day of exercise, multiply your kcal by 0.1
- For two days of exercise, multiply your kcal by 0.2
- For three days of exercise, multiply your kcal by 0.3
Etc etc…
I have given a couple of examples here for you to follow.
- Lose Weight: subtract that figure from your kcal intake. For example, if your kcal intake is 2000 and you train for two days, you should decrease your kcal to 2000 – [2000 x 0.2] = 1600
- Gaining Muscle: add that figure to your kcal intake: for example, if your kcal intake is 2000 and you train for two days, you should increase your kcal to 2000 + [2000 x 0.2] = 2400
Whether you’ve gone vegan, veggie, off-the-booze, or you’re just watching what you eat, a personal diet plan is key to making foodie changes stick.
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