If you do not KNOW WHERE YOU ARE, THEN LOSING, MAINTAINING OR GAINING WILL BE IMPOSSIBLE!
Step 1 :
Take your present body weight in pounds ( lbs ) and multiply by eleven.
Example : 194 lbs x eleven = 2134 calories
This is what I require to just keep what I have, without moving. But recall, you do move. So you’ve got to then work out your metabolic factors into this… So off to step 2…
Step 2 :
Figure out your metabolic factor according to the table below.
But first, some definitions to help you define where you may slot in :
Metabolic %
Under thirty years old
Slow Metabolism- 30%
Moderate Metabolism- forty percent
Fast Metabolism- fifty percent
30-40 years old
Slow Metabolism- twenty five percent
Moderate Metabolism- thirty five percent
Fast Metabolism- 45 percent
Over 40 years of age
Slow Metabolism- 20%
Moderate Metabolism- 30%
Fast Metabolism- 40 percent
Example : 2134 calories x 35 percent = 746.90
I took my calories required above simply to sit here and not move and multiplied it by my metabolic factor and I find that I need an additional 746.90 calories because of my precise metabolism.
Step three :
Put it together.
2134 + 746.90 = 2880.90 calories
I need 2,880.90 calories to maintain my current weight with my current activities.
Step four :
Now change the above with roughly 500 calories every day to reach your goals!
Lose Weight : I would take 2880.90 – 500 = 2380.90
Maintain Weight : I’d just leave it at 2880.90 and continue what I was doing in my activities
Gain weight : I would take 2880.90 + five hundred = 3380.90
Note : 500 calories a day is simply a general term everyone uses to say that adding this amount is inside safe boundaries. Eat too much, and you end up storing fat. Cut too many calories and your body just goes into starvation mode and ends up retaining more fat. Five hundred is a safe, endorsed guiding principle.
Step five :
You need to track what you are eating so you’ll know if you have made your goal for the day. And tracking food does not have to be complex with weights and scales.
It’s a shame that so many people just begin to train and never figure out what they need to eat daily to reach their goals.
How is it easy to know regarding losing weight? Here are hints How Many Calories Should I Eat A Day. Shed pounds with the given link How Many Calories Do I Need To Lose Weight