How Many Calories Should I Eat?
Get Your Daily Calorie Goal Easily
Everyone and their mother (Hi mom) wants to know how many calories is the correct number. The hard thing about knowing this number is that it continually changes. But the easy part is that it is pretty easy to find out and adjust as you go once you learn.
AWEOME TIP – Many people forget the easiest way to destroy a diet plan. Even this title is technically wrong! You should count all calories, including the calories you drink. SO… “Here Is How Many Calories You Should Consume”
I will break this down into Four numbers from least to best informed.
First Number – The Bare Minimum
It is generally advised that you should never drop your daily calorie intake below 1,200 calories a day, especially when working out. Going below this number can lead to many negative health effect and even expose to greater risks to injury when working out.
Many advise that this number is still too low and this is why I would recommend using the other numbers below.
Second Number –BMR(Basel Metabolic Rate)
This Number is actually super simple to get and only sounds complicated. You simply use our BMR Calculator which is the number of calories your body needs to sustain its self (such as Heartbeat and Breathing). You then just and then add the calories you burn during your daily activities such as walking and exercise. If you don’t know your BMR just click the link below. ( Understand these numbers are estimates and can vary from person to person)
Third Number – Calorie Calculator
This is by far the easiest to get. You can use our Calorie Calculator which estimates your calories with both your BMR and Activity. All the Math is done just Click below and get your Calorie Number. ( Understand these numbers are estimates and can vary from person to person)
Click Here to Get Your Calorie Number
Fourth Number – Your Personalized Calorie Number
You can use our free meal planning print outs to help out. I recommend using pen and paper rather than using apps or full meal calorie guides. Apps and full meal calorie guides tend to miss a lot of the hidden calories. The best approach here is to keep a journal of the calories you consume everyday with your weight. By knowing your average calorie intake you can adjust everything about your meal and exercise planning. You can move your calorie intake up or down from there. You shouldn’t lose more that 1-2 pounds a week after losing the initial water weight.
A few Helpful Posts
Learn About Finding Hidden Calories
Learn About Weighing and Measuring Yourself
Conclusion
Use our Calorie Calculator and you can subtract or add calories from there. If you plan to add exercise later, those would also count towards your deficit.
Example:
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- Male
- Age: 30
- Height: 5ft 8in
- Exercise / Moderately active
- Calories Needed to Maintain Weight:
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Person A weighs 220 lbs and needs 2,896 calories to maintain current weight
Person B weighs 180 lbs and needs 2,451 calories to maintain current weight
In the example above you can see that weight has a direct impact on the number of calories the body requires just to maintain its self. So when going through your weight loss panning, make sure you adjust you calorie intake as your weight changes.
Quick Tip:
Using these numbers as a guide with a healthy diet you should be able to determine a Calorie Goal. A round number many like to start with for weight loss is having a 500 calorie deficit to the Number you get from above. Know that the rule for 3,500 calories per pound can be used here but can be inaccurate in some cases. There are many factors that effect your actual weight compared to calories. And when you reach a Plateau during Weight Loss you should reevaluate your calories intake and exercise planning. If you would like to learn more there are additional topics below.