three bowls of salad dish with lemon on table

Identifying Your Everyday Calorie Requirements

Please note: this is not medical advice, but just suggestions to determine caloric intake. Please see a medical professional if you have concerns about your diet.

To determine your suggested calorie requirements, work with this three-step method. While it might appear lengthy, this is the proper way to estimate your energy requirements for ones individual fitness goal, whether that’s to gain muscle, lose body fat, or perhaps maintain your weight as you get in the best shape ever.

Step 1

First, use the Harris Benedict Equation to determine your caloric requirements. This specific formula is what determines your basal energy needs, which is the energy needed to maintain your existing weight with out exercising. Next , you are going to include your workout level.

  • For ladies: 655 + (4.35 x bodyweight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
  • For men: 66 + (6.23 x bodyweight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Step 2

At this point get your amount from above and multiply by the degree of physical exercise shown below.
If you are working out 3-7 days a week, the “moderately active” or “very active” factor should certainly apply.

1.2 /  Sedentary  / Little or no exercise
1.375 /Lightly Active /Light exercise (1 to 3 days/week)
1.55  /Moderately Active /Moderate exercise {3 to 5 days/week)
1.7   /Very Active /Hard exercise (6 to 7 days/week)
1.9  / Extremely Active/  Hard daily exercise and/ or a physical job

Step 3

The quantity which you now have will advise you of your caloric needs for weight maintenance. In step three, you will modify this amount down or up, according to your weight loss or gain goals.
See below:

  • For losing weight, deduct 500 calories each day out of your number in step 2
  • For weight maintenance, do nothing-just utilize the number from step 2
  • For putting on weight, add 250 to 300 calories each day to your number from step 2

When You Should EAT

Eat meals every couple of hours. For example:

  • Meal 1: Morning meal time
  • Meal 2: Midmorning snack
  • Meal 3: Lunch time
  • Meal 4: Afternoon snack
  • Meal 5: Evening meal

Timing meals when working out is really important. For most of us, eating a very modest snack around 60 minutes prior to exercising is best. If you workout right after eating, chances are you’ll lack the energy you require to finish your workout, as your body is preoccupied with digestion of food.

Typically, it is possible to eat 3 hours prior to a workout and be fine, however you may notice that adding more cardio to your workout routine may demand you to eat more frequently than you’ve gotten away with when undertaking a less strenuous program. Remember that everybody’s different, which means you ought to try things out and see what works best for you.

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