Now don't over think this. This is easy to follow and not as hard to calculate as
you may think. Like I said, consistency is key. This is not a starvation calculator, but a way to reach your goals while nurishing your body. Let's learn to eat toward your
Figure out what your goal is. Is your goal to gain 3 pounds of
muscle? Is your goal to Lean out and lose 5 pounds of fat?
Once you decide your ideal goal weight move into step
Step 2: Calculate how many calories
you burn on a daily basis doing no activity. Make sure to use your ideal weight not your current weight. You will need to go to a online calorie calculator like this one-http://www.bmi-calculator.net/bmr-calculator/#result.
This is your BMR or your basal metabolic rate.
Once you open this calculator, plug in goal weight, height, gender and so
Tip: If your goal is to lose a significant amount of weight, I recommend taking a
smaller goal number and using that first. For example: If I weighed 140 pound and wanted to weight 110 pounds, I would first calculate 130-135 pounds. Once I reached that goal I would then
re-calculate using my next goal weight of 120-125.
Step 3: Take the number of calories the
calculator gives you, your basal metabolic rate (BMR) and multiple it by your activity level.
Note: Use your true activity level. Be honest with yourself. If
you workout intensly lifting weights, choose the moderate to intense level. If you go to the gym and talk, stretch, and do light cardio, choose the approiate activity level.
So this is the number of calories you need to eat to reach your goal weight based on
your individual activity level.
Step 4: Plug this calorie number into a fitness
tracker like My Fitness Pal or Calorie Count. Make sure you hit your goal each and every day. Under eating or over eating will stall your progress!
Note: If you are nursing or are pregnant, you may need at least an additional
300-500 calories a day.
Step 5: To help your reach your goal, you will
need to calculate your macronutrients. You will need to make sure you are eating enough grams of protein, carbs and fats each day. To get started, I recommend your protein levels be around 30-40% of
your daily calories.
Check back or subscribe here for how to calculate your macros!