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.
So, take
the estimated calorie maintenance level you got in the previous step and create your ideal caloric surplus.
So, take
the estimated calorie maintenance level you got in the previous step and create your 20 % deficit.
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.
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).
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.
Not exact matches
Those on the 5:2 diet ate normally for five days and for their two fasting days consumed 600
calories, using LighterLife Fast Foodpacks, whilst those on the daily diet were advised to eat 600
calories less per day than their
estimated requirements for weight
maintenance (in the study women ate approx. 1400
calories, men ate approx. 1900
calories / day).
Increase the total daily caloric intake back to your current
estimated caloric bodyweight
maintenance level, or the number of
calories you need to maintain your present body weight.
For example, if your
estimated maintenance level was 2500
calories, and the experiment showed that you did indeed maintain your weight consuming this amount, you should now start consuming 2000
calories per day instead.
Now that you have a good
estimate of your daily
calorie maintenance level, it's time for the fun part.
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...
Using an athlete's body weight can help
estimate his
calories needs for healthy weight
maintenance and optimal performance.
Our example person
estimated that they have a daily
calorie maintenance level of 2100
calories.
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.
If, after adding surplus
calories to your
estimated maintenance level, you are indeed gaining weight at this ideal rate consistently, cool.
Whatever your
estimated maintenance level is, you'd now add about 250
calories (for guys) or 125
calories (for girls) to it and start to consume this number of
calories every day.
As such, in order to lose 1 pound per week, it is recommended that 500
calories be shaved off the
estimate of
calories necessary for weight
maintenance per day.
You
estimate your
maintenance calorie intake, and then subtract a percentage from your
maintenance.
Instead of
estimating your
maintenance intake and then subtracting an arbitrary number, you set your
calorie intake with fat loss in mind from the beginning.
Joe's
estimated maintenance is 2,900
calories per day.
If you don't know your
maintenance calorie level already, then I recommend using this simple calculation to
estimate how many
calories you need to build muscle:
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...
For the sake of an example, let's pretend an example person
estimated that their daily
maintenance level is 2500
calories.
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.
But for right now, all that matters is that you have your
estimated daily
calorie maintenance level figured out.
Luckily though, there are a few quick and easy ways to get an accurate
estimate of what your daily
calorie maintenance level is.
According to the University of Washington, if you are sedentary or obese, multiply your desirable body weight in pounds by 10 to
estimate your
calorie expenditure and
calorie needs for weight
maintenance.
If you don't know your approximate
maintenance calories, you can
estimate them here and then decrease this number by 10 %.
Can you give me an
estimate of my
calorie intake I have a lil stubborn belly fat so I want to go on a 200
calorie deficit eating at
maintenance while burning fat and building curves I'm 36 weigh 138 workout 2 - 3 days what should my
calorie range be thx