Fitmark Ambassador Cecily Zimbelman shares how counting calories may not be everyone’s strong suit but that it can be very beneficial in aiding you with fitness goals
Counting calories isn’t for everyone, but when it comes to weight loss it really does come down to two simple variables. Calories consumed (eaten) vs. calories expended (burned). When you consume more calories than you expend, the result is weight gain. When you consume fewer calories than you expend, the result is weight loss.
Unfortunately, you can cut your calories too low. I have seen many people make this mistake.
So, how do you calculate how many calories you should be eating each day? Here is the method that I use:
• Find your Basal Metabolic Rate (BMR). This is the energy your body requires to maintain your current body mass. More simply put, it is the amount of calories your body needs, while you sit and breathe, to maintain its mass.*There are some great BMR calculators online I like this one: http://www.bmi-calculator.net/bmr-calculator/
• Determine your lifestyle activity level. In your regular day, how active are you? At work? At home? At school?
If you are sedentary (little or no exercise) = 1.2
If you are lightly active (light exercise/sports 1-3 days/week) = 1.375
If you are moderately active (moderate exercise/sports 3-5 days/week = 1.55
If you are very active (hard exercise/sports 6-7 days a week) = 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) = 1.
• Calculate Daily Caloric Energy Expenditure. (BMR)*(Lifestyle Activity Level) = Daily Caloric Expenditure. This will represent the calories required to maintain your mass with your current activity level.
• Create a deficit for weight loss. 1 pound of fat is roughly 3500 calories. A healthy weight loss goal is 1-2 pounds per week. One pound per week = Daily Caloric Expenditure – 500 (calories per day). Two pounds per week = Daily Caloric Expenditure -1000 (calories per day).
So, there you have it. This is a relatively simple way to figure out just how much you should be eating to reach your goals!
Fitmark Ambassador 2014