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

So what does this mean in the bigger picture?
There are 168 hours in a week. You should be sleeping for 56 hours of your week. So, of the remaining 112 hours in the week that you are awake, my recommendation is to be exercising a minimum 5.4% of the time. Not really much is it? Or is it? You might think it is. Most people obviously think it is, because they don’t even do that much. Maybe look at it this way, you are not exercising for 94.6% of the time.

If you commit to only 3 sessions per week, you are now only exercising 2.7% of your waking hours. Or, you are not exercising 97.3% of the time.
If you miss a session, you are exercising 1.8% of your waking hours, or you are dormant 98.2% of your waking hours.
If you miss two of your pre-planned session and you are still going to do your one session this week, you are now down to 0.89% of your waking hours exercising. Or, 99.11% of your waking hours not exercising.

Does this paint a little bit of a picture as to why we are a nation that is ever increasing in size?
Does it drive home how important it is not to miss your pre-planned sessions?
Does this make you realize how important it is to eat healthy food and not to eat more than your recommended calorie intake?
 
Here’s a quick quiz to fill in tonight after dinner:
1)How many hours have you sat down today?
2)How did you get to work today? a}walked  b}sat on a bus  c}sat on a train  d}sat in a car
3)What did you do on your lunch break? a}did a 45 minute exercise sessions b}went for a 45 minute walk  c} sat down and ate something healthy  d} sat down and ate something unhealthy
4)How did you get home from work today? a}walked  b}sat on a bus  c}sat on a train  d}sat in a car
5)What did you do when you got home today? a} did an exercise session b}went for a power walk  c}sat down in front of the tv/computer etc  
6)What are you doing right now? a}sitting down b} something other than sitting down

Now that you’ve filled it in, have a think about it. Work out how many hours you sit during your waking hours.
I don’t need to see your answers; this is just for you to think about.

Troy Shipsey

Fitta Bodies Personal Training

Centennial Park Outdoor Group Training Camp, Sydney

I like to think of “calories like money” and “exercise like work”.

The more you work, the more money you can earn.

The more you exercise, the more calories you will burn.

If you want to save money, you tend to work a few more hours and spend a little less money. Well exercise is just the same, when you want to lose some weight, you exercise more and eat a little less. Makes sense doesn’t it!

So if you really wanted to lose weight, then you wouldn’t exercise like it’s a part time job, would you? I mean who only works part time when they have a holiday to save for? And who goes out on a spending spree when they want that new car? Only fools do, so why skip training sessions and eat all that junk if you really want to lose that weight?

You should be trying to bank as many calories as you can to wipe off that debt you have accumulated from the last few years from poor eating and sedentary lifestyle.

Why not take a part time job before or after work, or as I would phrase it, take a walk in the morning or evening. You’ll benefit from the extra calories you will burn from your stroll.

If you wake up and you aren’t motivated to train, then let me ask you this. How often do you spring out of bed motivated to go to work? How much more important is your health than your job? Because without your health, you might not have a job!

Troy Shipsey

Fitta Bodies Personal Training

Centennial Park Outdoor Group Training Camp, Sydney