How to calculate calorie goals according to NROLFW

New Rules of Lifting for Women suggests using these guidelines for calculating how many calories to eat each day:

Step 1: Find your weight in Kilograms
Take your weight and divide it by 2.2 = your weight in kilograms.
For example, I weigh 131 lbs, so in kilograms I weigh 59.55 kg

Step 2: Calculate your Resting Metabolic Rate
Multiply your weight in kilograms by 7.18
(MY example:) 59.55*7.18 = 427.54

Now add 795
795+427.54 = 1222.54
We'll call that number X

Step 3: Calculate your BMI
Use this chart: http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.pdf
For example, I am 68 inches and 131 lbs, so I am about a 20 BMI.

Now:

If your BMI is 18-24.9:
Multiply X by:
On non-workout days: 1.6
On workout days: 1.8


If your BMI is >25
Multiply X by:
On non-workout days: 1.5
On workout days: 1.7

So for me, I'll do
Non-workout days: X = 1222.54 * 1.6 = 1956 calories
Workout days: X = 1222.54*1.8 = 2201 calories


Now, the book says that if you are also trying to lose lbs, you can subtract up to 300 cals from both days.

So I can eat NO LESS THAN a NET calorie count of 1656 calories, or 1901 if I worked out that day.

I'm starting at 1700/1950 for now, might go up a little more as my body gets used to eating this much. I was at 1300 so it is a big change for me!!!

The book also recommends doing 40/30/30 carbs/fat/protein. To set all of these manually, you can do a custom goal setting in MFP.

These calculations are approximations based off of averages, thus if you try it for a few weeks and you find it's not working how you want it to, then you can change it. The workout-days account for ~250 calorie burns because it is for ~30 min lifting sessions. If you do high intensity cardio one day and burn more than that, then you should eat more than that.

Good luck to all!

Hey, i know Alen Cosgrove is a fantastic author and has vast knowledge in training but weight loss really comes down to how much you want to lose and in how much time

1. Fat is not metabolically active. for a kilo of fat to sit on your body you burn about an extra 2 calories a day. if someone is 30 kilos over wight that equation would let that person eat huge amounts of calories, i'm a male at 6ft and i don't need to eat any more than 2000 cals and that's on working and training days.

2.your bmr is your bmr it wont change, you will have pretty much the same resting metabolic rate and the person who is the same sex and height as you. you metabolism is largly made of of your organs, bones and yea a little bit for muscle. but for you to function frm day to day just to stay alive...thats what you are actually eating for. if you eat less you will lose fat if you eat more you will gain

i highly recomend you and anyone trying to lose weight. find out your bmr and eat 500 cals less as a bar minimum. if you want to lose fat faster it a little less each day. You will not starve!

i highly recomend reading up on Eat stop Eat by brad Pilon

My BMR is 1450.....so what you're suggesting is that I eat only 950? (1450-500=950) I can gaurantee you that at 950 calories a day, I would surely starve lol.

Thank goodness I have enough sense to research what my body needs, otherwise you would have just put me on the most ridiculous "diet" of my life lol.

New Rules of Lifting for Women suggests using these guidelines for calculating how many calories to eat each day:

Step 1: Find your weight in Kilograms
Take your weight and divide it by 2.2 = your weight in kilograms.
For example, I weigh 131 lbs, so in kilograms I weigh 59.55 kg

Step 2: Calculate your Resting Metabolic Rate
Multiply your weight in kilograms by 7.18
(MY example:) 59.55*7.18 = 427.54

Now add 795
795+427.54 = 1222.54
We'll call that number X

Step 3: Calculate your BMI
Use this chart: http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.pdf
For example, I am 68 inches and 131 lbs, so I am about a 20 BMI.

Now:

If your BMI is 18-24.9:
Multiply X by:
On non-workout days: 1.6
On workout days: 1.8


If your BMI is >25
Multiply X by:
On non-workout days: 1.5
On workout days: 1.7

So for me, I'll do
Non-workout days: X = 1222.54 * 1.6 = 1956 calories
Workout days: X = 1222.54*1.8 = 2201 calories


Now, the book says that if you are also trying to lose lbs, you can subtract up to 300 cals from both days.

So I can eat NO LESS THAN a NET calorie count of 1656 calories, or 1901 if I worked out that day.

I'm starting at 1700/1950 for now, might go up a little more as my body gets used to eating this much. I was at 1300 so it is a big change for me!!!

The book also recommends doing 40/30/30 carbs/fat/protein. To set all of these manually, you can do a custom goal setting in MFP.

These calculations are approximations based off of averages, thus if you try it for a few weeks and you find it's not working how you want it to, then you can change it. The workout-days account for ~250 calorie burns because it is for ~30 min lifting sessions. If you do high intensity cardio one day and burn more than that, then you should eat more than that.

Good luck to all!

Hey, i know Alen Cosgrove is a fantastic author and has vast knowledge in training but weight loss really comes down to how much you want to lose and in how much time

1. Fat is not metabolically active. for a kilo of fat to sit on your body you burn about an extra 2 calories a day. if someone is 30 kilos over wight that equation would let that person eat huge amounts of calories, i'm a male at 6ft and i don't need to eat any more than 2000 cals and that's on working and training days.

2.your bmr is your bmr it wont change, you will have pretty much the same resting metabolic rate and the person who is the same sex and height as you. you metabolism is largly made of of your organs, bones and yea a little bit for muscle. but for you to function frm day to day just to stay alive...thats what you are actually eating for. if you eat less you will lose fat if you eat more you will gain

i highly recomend you and anyone trying to lose weight. find out your bmr and eat 500 cals less as a bar minimum. if you want to lose fat faster it a little less each day. You will not starve!

i highly recomend reading up on Eat stop Eat by brad Pilon

If you don't want to do all that math for yourself there is a spreadsheet specific to NROL4W:

http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs

Click the link in the white box in the middle of the page that says: Download: New Rules of Lifting for Women Diet Calculator and Workout Logs

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