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How Many Calories Should You Eat?
By Steve Hanson of Project Swole
You can lose weight or gain weight simply my altering your calories. First you have to start with maintenance calories. In order to calculate maintenance calories, you need to take your current weight and multiply it by 13. For example, a 200 lb man has a maintenance calorie level of 2600 calories. This is how much he would have to eat each day in order to maintain a 200 lb bodyweight. Now figure out how many calories you have to eat to get to your goal weight. For example, our 200 pound man wants to weigh 175. His goal maintenance calorie level is 175 * 13 = 2275 calories. Our 200 lb man should thus each 2275 calories a day in order to get down to a 175 lb bodyweight. The only exception is that all people are different and all metabolisms are different. These numbers will not directly correspond to everyone, but instead they should be used as a basis for experiment. Typically if you lose more than 2% of your bodyweight in one week, you should slow it down because you don't want your body to metabolize your existing muscle mass for energy. In this case you might add 100 calories to your diet in order to slow down weight loss. If you either stay the same bodyweight, lose only 1 pound, or gain weight, you can try subtracting 100 calories in order to increase fat loss. |
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