Calories Part 1: How many Calories do I need?
Here is a simple formula that will work out roughly how many calories you should be consuming per day. It is approximate, but it will definitely do the job.
Weight in Kilos x 2.2 x Activity factor(see below) = Total calories per day
Example: If I weight 74kg, and I exercise 4 hours per week, my caloric equation would be;
74 x 2.2 x 17= 2767 calories per day.
To lose 500g per week, subtract 500 calories per day.
It is important not to restrict calories too much, as your body might feel the need to go into survival mode and hold onto the food you are eating, so gradual weight loss is the key!
Activity Factor
< 1 hour weekly = 14
2 hours weekly = 15
3 hours weekly = 16
4 hours weekly = 17
5 hours weekly = 18
6 hours weekly = 19
7 hours weekly = 20
8 hours weekly = 21
9 hours weekly = 22
10 hours weekly = 23
11 hours weekly = 24
12 hours weekly = 25
NOTE: The hours above should be adjusted to only include the actual time actively exercising. In a typical gym workout, only 25% – 50% of the time would be spent actively training. In one of my outdoor group training sessions, 90% of the time is spent actively training!
Take me to Calories Part 2
Troy Shipsey
Fitta Bodies Personal Training
Group Training Centennial Park, Sydney
Tags: calories, fat loss, physical activity, Weight loss
September 1st, 2008 at 6:52 pm
[...] Troy Shipsey placed an interesting blog post on Calories Part 1: How many do I need?Here’s a brief overviewIt is important not to restrict calories too much, as your body might feel the need to go into survival mode and hold onto the food you are eating, so gradual weight loss is the key! Activity Factor. For more information go click here [...]
September 5th, 2008 at 5:38 pm
[...] if you have done your calculation from Calories Part 1 to work out your recommended daily consumption and if for example, you should be consuming 2267 to [...]
December 1st, 2008 at 2:46 pm
[...] more information on caloires, please refer to Calories Part 1 & Calories Part 2. You will be able to calculate just how many calories you should be [...]