Do you find that you are getting your workouts done everyday but you aren't seeing results?? Or are you seeing results but not quick enough?? When I hear these questions the first thing I ask is “how many calories are you eating??” “What does your nutrition look like??” “Are you eating all of your work??”
If you eat more than you need then your body will store the extra as fat. It seems simple but for some reason it is the hardest lesson I am learning!!
Let’s learn together!! I am using the Harris Benedict Equation to calculate caloric need for my clients. This method will estimate a person BMR (basal metabolic rate) and daily caloric needs. The reality is that there isn't any exact way of estimating your bodies needed calories, so this is only an estimate.
How do I calculate the Harris Benedict Equation??
Step One:
Calculate your basal metabolic rate. This is the number of calories you need at rest for basic body function.
Men = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
Women = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
Step 2:
Use the number you have from step 1 and multiply it by the level of exercise you are doing. If you need help determining this number please feel free to ask me based on the program you are doing.
Little to no exercise Daily kilocalories needed = BMR x 1.2
Light exercise (1–3 days per week) Daily kilocalories needed = BMR x 1.375
Moderate exercise (3–5 days per week) Daily kilocalories needed = BMR x 1.55
Heavy exercise (6–7 days per week) Daily kilocalories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts) Daily kilocalories needed = BMR x 1.9
Step 3:
Make adjustments to this number based on your goals.
Weight loss: Subtract 500 calories per day from your number in step 2.
Weight maintenance: Do no further calculations.
Weight gain: Add 250 to 300 calories per day to your number from step 2.
By completing steps 1 through 3 you will arrive at a healthy number to achieve your goals. When I first used this method, I found that I was no where close to this number. If you are eating much less or more than this number then adjust your calories gradually so you do not shock your body. Give your body time to adjust. If you have been eating much less than your body needs then you may initially gain weight before you start to lose weight again. Use the above estimate for at least 2 weeks unless you experience fatigue. If you experience fatigue after adjusting your calories down then it is an indication that your body may need more calories then this estimate allows. Again remember this is an estimate.
Eating right and the right amount is the most important part of getting the results that you want and desire!! This approach will help you reach your goals quicker and with much less frustration.
Please let me know if you need any help! I am always here to help in any way that I can!
