What do you suggest I do to speed up my metabolism, be healthy, and loose the 6lbs I gained? So 2 questions….am I working out too much and is that why I gained the 6-7 lbs? If so, will I gain more weight if I stop working out as much because my metabolism is currently slow? Additonally, I workout 7 days a week and usually do an hour of cardio like running or power walking and then 15-20 mins of weights and resistance. I am not sure how accurate this is! I eat around 1400-1600 calories a day (sometimes 1300 if I have a busy day with no time to eat). My fitbit says on average I walk 15,000-20,000 steps in a day and that I burn around 2400-2700 calories. I have not changed anything in my diet or workouts and as far as I know, I do not have anything medically wrong. For the last 3 years I weighed about 124 and I now weigh 130-131 (I am 5ft 6in). Hi! I think I have been unintentionally starving myself by eating too few calories and working out too much.
#WEIGHT CALORIE CALCULATOR HOW TO#
I hope this makes sense and has answered your questions on how to calculate your daily calorie intake! xx I would also advise gaining weight in a slow and steady manner- so up your calories for 500 a day for gaining weight slowly. If you are trying to gain weight, you would want to eat more than 2060 calories. HOW MANY CALORIES DO YOU NEED FOR WEIGHT GAIN ? If you are trying to maintain your weight, you would just stick to your total energy expenditure, which would be 2060 calories for me (which we worked out in step 2). HOW MANY CALORIES DO YOU NEED TO MAINTAIN WEIGHT? Therefore, my ideal calorie intake should be 2060 – 300 = 1760 calories.īut if I were to be at the 500 calorie deficit, my ideal calorie intake would be 2060 – 500 = 1560 calories. I like to be at a 300 calorie deficit because I don’t get as hungry. However, any form of dieting and calorie restriction will reduce your metabolic rate, so just keep that in mind (also remember that resistance training increases your metabolic rate). Usually, for fat loss, you should be in a daily calorie deficit of around 200-500 calories.Ī more severe calorie restriction will result in a more severe fat loss.
STEP 3: CALCULATE YOUR IDEAL CALORIE INTAKE HOW MANY CALORIES I NEED IF I WANT TO LOSE WEIGHT? This means that if I were to lie in bed all day and do absolutely nothing, my body would use up 1329 calories per day. My weight is around 52kgs, my height is 167cm and my age is 27 years. It can get a bit confusing, so stay with me! This formula is the revised Harris-Benedict equation. Meaning if you lie in bed all day and do nothing, this is the number of calories your body will spend just to keep everything running properly.īMR is also known as your body’s metabolism meaning that any increase to your metabolic weight, such as exercise, will increase your BMR. STEP 1: CALCULATE YOUR BASAL METABOLIC RATE (BMR) What is BMR?īasal Metabolic Rate is the number of calories required to keep your body functioning at rest. Note: Please remember that these formulas may not be exactly right for everyone but they are a pretty good indication.Īlso, the formulas are for women only. If you want to know more details read below my breakdown of formulas and more details about what BMR & TEE mean for you. You can calculate both BMR & TEE to get your daily ideal calorie intake using the calculator below. These are fancy terms for how many calories you need to just stay alive and how many if you’re remotely or moderately active/working out :) )
How to know what is right for you and your body?īelow, I will show you formulas that work for calculating your Basal Metabolic Rate (BMR) & Total Energy Expenditure (TEE) So, how do you calculate your ideal calorie intake? Eating too much or too little can affect your fat loss results. A golden rule in life and in fitness.Įating the right amount of calories for your body is extremely important.
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