calculating how many calories you really need

Long2bme

Hi there. I'm a holistic nutritionist and am trying to lose the last 10lbs. I thought it might be a good idea to pass on something I learned in my studies on how to calculate the number of calories you need for weight loss.

STEP 1. Calculate your resting metabolic rate (the number of calories you need just to support your body systems)
Females 10-18yrs bodyweight in kg x 12.2 + 746
18-30 yrs bodyweight in kg x 14.7 + 496
31-60 yrs bodyweight in kg x 8.7 + 829

Males 10-18 yrs bodyweight in kg x 17.5 + 651
18-30 yrs bodyweight in kg x 15.3 + 679
31-60 yrs bodyweight in kg x 11.6 + 879

1kg = 2.2lbs

So my RMR goes like this 131.4lbs = 59.60 kg
59.6x8.7+829=1347.52 RMR (these are my calories to support my body systems) (I usually round my number up or down for ease of math)

STEP 2. Calculate daily expenditure (what you burn throughout the day)
If you sit or stand most of the day - RMRx1.4
If you are moderately active (regular/brisk walking ALOT during the day) - RMRx1.7
If you are very active (physically all day) - RMRx2

I sit at a desk all day so my RMR 1348x1.4 = 1887.2

STEP 3. Calculate exercise expenditure calories
Estimate over a 7 day period and then divide by 7 to get an average.
There are a bazilion tables out there for calories expended during 1 hour of exercise. If you aren't exercising an hour, make sure you adjust your numbers according to the time working out (don't lie to yourself as your body knows). I do high intensity interval running 2x a week and weight train 2-3x a week. I would rather calculate less than too much so in my calculations I used a 4 day exercise week.
My exercise calories are 480 per week for HIIT and 747 per week for weight training divided by 7 = 175 calories per day.

STEP 4 - my maintenance calories 1887+175=2062 just to maintain my 131.4 body.

STEP 5. To lose weight I need to subtract 15-20%. 2062-20%=1649.6 calories per day to promote a 1-1.5lb loss per week.

As the weight drops you must recalculate your calories accordingly. I would suggest doing this every 4 weeks so you know you are eating enough to support further weight loss.

This may seem complicated, but I like to play around with numbers and tables to see where I'm at in my eating. I've been trying for the past few months to lose weight and have not lost an oz. because I wasn't eating enough. Enough of the right foods. I found My Fitness Pal and began logging my food and for 2 weeks now I've increased my calories, eaten every 2-3 hours good quality food and guess what? I lost 1 lb this week.

As hard as it is to believe, we need to eat more to lose as quite often we starve our bodies and our minds into thinking this is what it takes to be thin.

neanderthin

Alternatively a person could record what they eat for a 2 to 4 week period while living life, exercise included, and adjust thier calories so their weight is fairly steady. From there, just take the total calories consumed over that period and divide it by the amount of days during this time. Reduce calories from there to create a deficit.