Calorie Counting

How many Calories do I need to eat?

How to reach your goal weight!

So you are ready to make a change. Have a goal in mind? Loose weight, gain weight, get leaner, bulk up, maintain health or get a beach body? The one thing you have to do to achieve each of these goals is to figure out how many calories you need to eat on a daily basis. You MUST EAT to reach your goal. And you MUST be consistent. Keep reading below to figure out how much you need to eat. 




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 goals. 

Step 1: 
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 2.



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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-


This is your BMR or your basal metabolic rate.



Once you open this calculator, plug in goal weight, height, gender and so on.



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.

Activity level Multiple by 
Little to no exercise  1.2
Workout lightly 1-3 times a week  1.375
Workout moderately 3-4 times a week 1.55
Workout intensely 5-7 times a week 1.725
Workout extreme  1.9


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!

Confusseed by what to eat? Where to start??

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