Sentences with phrase «calorie maintenance level»

Our example person estimated that they have a daily calorie maintenance level of 2100 calories.

Then, you used that information to adjust your estimated calorie maintenance level and figure out exactly how many calories you should eat per day to lose weight.

Let's say some person (male or female) had a daily calorie maintenance level of 2500 calories.

That means 2500 calories is your daily calorie maintenance level in this example.

The next thing you'll need to know is what your daily calorie maintenance level actually is.

But for right now, all that matters is that you have your estimated daily calorie maintenance level figured out.

As you can see, your specific calorie maintenance level is tailored to you and you alone.

So, take the estimated calorie maintenance level you got in the previous step and create your 20 % deficit.

First, the calculator will estimate your daily calorie maintenance level, which is the number of calories you require to maintain your current weight.

On the other hand, since a percentage based deficit relies on each person's own calorie maintenance level to set the amount, the deficit created will be in direct proportion to the amount of weight that needs to be lost by each individual person, and the means the rate at which they lose weight will be in direct proportion as well.

The only way to truly find your EXACT calorie maintenance level is by doing a simple common sense experiment...

Even if you are the same age, height and weight as someone and have the exact same activity level and goals as they do, you can both still have very different calorie maintenance levels and daily calorie requirements in general.

For example, a 180 lb person would do 180 x 14 and 180 x 17 and get an estimated daily calorie maintenance level of somewhere between 2520 - 3060 calories.

Now, with your estimated calorie maintenance level in mind, the next obvious step in figuring out how many calories you need to eat per day to build muscle is figuring out what size the caloric surplus should be.

If you don't know your current calorie maintenance level (the number of calories you require daily in order to maintain your current weight), you can estimate it by using one of the following options...

Now, with your estimated calorie maintenance level in mind, the next obvious step in figuring out how many calories you should eat per day to lose weight is figuring out what size the caloric deficit should be.

For the sake of using an easy to understand example, PersonX will weigh 200 pounds and have a daily calorie maintenance level of 2500 calories.

As I mentioned before, your daily calorie maintenance level is the number of calories that your body burns per day.

At this point you know that weight loss is just a matter of consistently being below your calorie maintenance level.

Now that you have a good estimate of your daily calorie maintenance level, it's time for the fun part.

For example, if your calorie maintenance level was 2500 calories, and you consumed 2500 calories per day, your weight would not change.

If so, it either means your estimated calorie maintenance level was too high or you may have just miscalculated how many calories you were consuming and ended up accidentally consuming more than the estimated maintenance level.

Once you have your estimated calorie maintenance level (using either the basic multiplier or Harris Benedict formula), just add 200 - 300 calories to that figure to determine approximately how many calories you should aim for each day.

If you have correctly forecast your calorie maintenance level, and then reduced your daily intake by 500 calories per day, you should lose approximately 1 pound of fat per week, as there are 4000 calories in 1 pound of fat.

There are a number of rough guides to calculating your calorie maintenance level.

You learned that a «caloric surplus» means eating more calories than your body needs, which means you need to be above your calorie maintenance level.

Then, you used that information to adjust your estimated calorie maintenance level and figure out exactly how many calories you need to eat per day to build muscle (or just gain weight in general).

What this means is, whatever your daily calorie maintenance level is, you should be about 20 % below it each day.

The answer given is the total of the two and should be, for most people, a pretty close estimate of your daily calorie maintenance level.

You learned that a «caloric deficit» means eating fewer calories than your body needs, which means you need to be below your calorie maintenance level.

So, take the estimated calorie maintenance level you got in the previous step and create your ideal caloric surplus.

So, for example, a man with a calorie maintenance level of 2000 calories would look to consume about 2250 calories per day (a woman would shoot for around 2125 calories per day).

The next thing you probably want to know is how to figure out your calorie maintenance level so you can create this ideal calorie surplus and start building muscle.

This is known as your calorie maintenance level.

In the following example, we will pretend our example person is a man who weighs 165 lbs and has a daily calorie maintenance level of 2100 (which are just completely made up numbers, by the way).

Your daily calorie maintenance level is way higher than that of the different body types.

If you don't know your current calorie maintenance level, you can estimate it by using the same «Harris Benedict Formula» that I outlined in the previous post...

In the previous step, I showed you a couple of ways to calculate your daily calorie maintenance level.

Because your calorie maintenance level already is how many calories are needed for you to maintain your current weight.

The quick version is this: the most common recommendation for a «moderate» sized calorie deficit is being 20 % below your calorie maintenance level each day.

So, take the calorie maintenance level estimate you calculated in the previous step and use that as your calorie starting point.

Even though I just showed you some of the most popular methods of estimating your daily calorie maintenance level, there is one tiny problem.

The human body actually has its own built in method of figuring out EXACTLY what your daily calorie maintenance level is and guarantees 100 % accuracy every single time.

This is referred to as the Thermic Effect Of Food, and it's one of those factors I mentioned earlier that influence what your daily calorie maintenance level is.