How to calculate your own calories
This blog post will be quite unusual and if there is anything you want to know or need my explanation on please write a question the comments box below.
So, first thing you need to do is work out how many calories you need everyday to maintain your life the calculation for this is;
Adults male: 66 + (6.3 x body weight in Lbs) + (12.9 x heights in inches) -(6.8 x age in years) = BMR
Adult Female 655 + (4.3 x weight in Lbs) + (4.7 x height in inches) – (4.7 age in years) = BMR
So that roughly calculates what you need to keep you alive, then from that number you can work out your maintenance calories
If you are;
Once you work this out you need to know how much weight you want to lose if you want 10kgs, you need to know the Lbs version for 10 its 22 Lbs. (1kg x 2.2lbs)
There are roughly 3500 calories in one pound of fat, so then it’s 22 x 3500 = 77,000
Your holiday is in 15 weeks – it’s then 77,000 / 15 = 5,133
5,133 / 7(days) = 733 that’s a 733-calorie deficit per day which is seems like quite a lot however,
That’s 1.46 Lbs loss a week (5133 / 3500 = 1.46) which is a pretty decent rate of weight loss.
From there you need to work out your protein per days which is your body weight in Kg x 1.8-2.2 if you're try to lose weight I prefer the higher end, so 2.2g per kg.
So, for example 70kg x 2.2 = 154g per day of protein which is (154 x 4(calories per gram) = 616 calories per day of protein
Now you have your daily calories, you know how many of them are taken from protein it’s now completely up to you where your other calories come from, whether it’s high fat/low carb, low fat high carb, moderate fat/moderate carb whatever mix, make sure it makes you feel good, in a calorie deficit there is only so good you can feel and also you can stick to it through the duration of your diet.
Once you have all this information you need to implement it, you need to work out where to gets those calories from and build your own plan, it can change week to week but if you know what to eat and have a proper plan, that you have created, you’re less likely to buy random things in the store.
The Main Author is Dan Grimes, Guest authors will be posting too.