F.A.Q.#2: How Many Calories Do I Need?

F.A.Q.#2: How Many Calories Do I Need?

A: Something you should know is that everything you do burns calories. Everything like talking, eating, watching tv, and even laying in bed all day, your body will be in constant calorie burning mode! This means that you have to be sure to give your body the proper amounts of calories for it to be able to run! So the first thing you want to do is find out the number of calories it takes for your body to function properly, which is called your BMR (Basal Metabolic Rate )a.k.a your "metabolism". After finding your BMR you will then add a number of calories representing the amount of energy needed for your daily activities, then adjust once more depending on whether you would like to lose or gain weight.

Ha! How I wish I looked like this while eating in bed!

Are you anxious to find out how? Well, there are several ways to find this information. The most accurate way is to get an Inbody measurement, available at Planet Infinity in Quezon City. But if you don't live near the area, or if you don't want to battle it out with the traffic, you can find your BMR with an online calculator or do some basic math calculations yourself!

Here is how you find what your daily calories should be...

Step 1: Find your BMR
This is the amount of calories(energy) needed for proper body function

    •    Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
    •    Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

My Calculation:
655 + (4.35 x 135lbs) + (4.7 x 65 inches) - (4.7 x 23 years old)
655 + (587.25) + (305.5) - (108.1)
My BMR (calories needed to run my body) = 1,440 Calories

Step 2: Activity Level 

Remember that everything you do burns calories, to be able to do them you will need the extra calories(energy) on top of your BMR.

 

Take your BMR number and multiply it by your level of activity.

    •    If you are sedentary (little or no exercise): BMR x 1.2
    •    If you are lightly active (easy exercise/sports 1-3 days/week): BMR x 1.375
    •    If you are moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
    •    If you are very active (hard exercise/sports 6-7 days a week): BMR x 1.725
    •    If you are extremely active (very hard exercise/sports and physical job): BMR x 1.9

 My Calculation:
1,440(BMR) x 1.55(Moderately Active)
Total Calories Needed = 2,232 calories

Step 3: What's Your Goal?
 For those who would like to lose or gain weight, adjust calories accordingly.

    •    Weight Loss: According to numerous research, 1 pound of fat is equal to roughly 3,500

         calories.  Meaning, you must cut from your diet 3,500 calories a week, or 500 calories a day, to   

         lose 1 pound a week. With that said, there are 3 ways of achieving this.

• Option #1:Cut 500 calories per day from your diet 
• This may feel like your depriving yourself

• Option #2: Burn off 500 calories with exercise
• This means being absolutely consistent with your workouts

• Option #3: Decrease Calories AND Exercise
• Easiest to follow with the fastest results

(2,232 calories - 500 calories = 1,732 calories)
I can still consume 1,732 calories in order for me to lose weight.

        

• Weight Gain: For weight gain all you would need to do is add 500 calories a day.

(2,232 calories + 500 calories = 2,732 calories)
I would now need to consume 2,732 calories in order for me to gain weight.

Once you find your number of calories you'll be officially on the right track to your fitness goals!

Again, if you have any questions please leave a comment below! 

Next: F.A.Q.#3: Are There Ways To Improve My BMR (Metabolism)?