15
Aug 12
I often get asked ‘how many calories should I be eating?’
This is a hard question to answer, it depends on so many factors: height, weight, muscularity, activity level, age, genetics…
So, I sometimes refer to the ‘Harris Benedict Formula’
This is a formula that takes into account a few factors to give you a ball park figure on how many calories you should be eating for weight loss, weight gain and maintenance.
Take a look:
BMR calculation for men:
BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.76 x age in yrs )
BMR calculation for women:
BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in yrs)
Once you have your BMR. Multiply it by your activity factor. This will give you a more accurate measure of your daily caloric expenditures. This calculation must be redone if goals change from muscle growth and weight gain to fat loss, and from certain exercise level to the next.
BMR x Activity factor:
1.1 -Light fitness training, such as light walking 20-30 minutes, 2-3 times per week
1.2 -Moderate training, such as walking 20-30 minutes, 5 times per week, or more vigorous activity such as sports activity 20-30 minutes, 2-3 times per week.
1.3 -Daily aerobic training 20-30 minutes, or daily moderate weight training
1.4 -Heavy daily weight training
1.5 -Heavy daily weight training coupled with intense sport training, or twice a day intense sport training.
Calculation: BMR x Activity Factor = Daily Energy Expenditure
To calculate for fat loss: Subtract 300-500 calories from your daily energy expenditure.
(-500 per day = 3,500 calories = 1 lb fat)
To calculate for muscle/weight gain: Add 300-500 calories to your daily energy expenditure
(average is 300 to avoid excessive fat gain)
You need to add more exercise to your day. If you need direction to help you get fit at home and improve your nutrition, let me help.
Incoming fat loss search terms:
- lb of fat
My passion is teaching people how to work fitness into their daily lifestyle in order to improve their quality of life. Let’s work together to help you reach your fitness goals!
Thanks for the interesting info Shawna! I calculated my Daily Energy Expenditure at 2201.16. So, if I want to stay the same I should consume that many calories, right? And if I want to cut some remaining fat while gaining muscle, should I just continue at this calorie level? The whole fat loss/mucle gain continuum can be confusing, re what and how much to eat.
Sara,
If you want to cut some fat, you need to reduce calories somewhat and increase resistance training efforts. The more muscle your body holds, the faster your metabolism, the more fat you’ll lose. Resistance training is a necessity, and make sure you lose the 5 lb dumb bells and you pick up the heavier ones. (I know that you’re doing this already Sara cuz you’re a hard core crazy-in all the right ways…;)
I am doing my very best Shawna! Thanks for all the support and info!
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[…] How many calories should YOU be eating? Female Fat Loss Over 40 Expert (me!), Shawna K, gets this question all the time. Check out what she has to say about that HERE. […]
Thanks for YOUR support too Sara.
[…] How many calories should I be eating? Female Fat Loss Over 40 expert, Shawna K has a formula to help. […]
[…] How many calories should I be eating? Female Fat Loss Over 40 expert, Shawna K has a formula to help. […]
Thanks for this calculation. It comes out right about where other online calculators have pegged my calorie count required to stay the same. But now I understand better why.