This is probably the question I get asked most frequently.
How do I figure out how many calories I should eat to lose weight?
(P.S. At the end of this post, I talk about how your metabolism is broken down if you’d like to know the science behind the information you’re about to read. Check it out.)
Quite frankly it depends on your activity level and the specific program you’re doing. Calories are more an art than a science, you have to play around with them a while. If you bought a program, use that specific calculation to figure it out.
If not, here’s a good place to start. Beware, there is math involved!
What I would recommend is using a site to figure out your BMR. Here is a great site to do that for you. After you’ve found your number, return back to this page.
This is how many calories you’d burn if you were lying in bed all day. You should NEVER go below that number. Now you need to bump that up based on your activity level.
If you sit around all day, multiply that number by 1.2
If you’re active by exercising 1-3 days a week multiply that number by 1.375
If you’re extremely active and exercise 4-6 times a week, multiply that number by 1.55
This is your calories to maintain your weight. If you’d like to lose weight, you can drop it as low as 500 calories a day but NEVER go below your BMR.
Just remember calories is more an art than a science so play with that number and reach out to me for specific help when needed.
Want some more help? I have created a free 7 day fitness and nutrition group for First Responders.