How Many Calories Should You Eat to Lose Weight? The following article is a quick step- by- step guide to estimate how many calories you should eat to lose weight, which is a question I’m asked all the time. Step 1: Calculate How Many Calories You Burn Per Day. While calculating your calorie burn can be tricky as I describe in detail in How to Calculate Your Calorie Burn, here’s a quick way to estimate your calorie burn: Body Weight (pounds) x 1. Total Daily Calorie Burn. Or in kilos: Body Weight (kilos) x 3. Total Daily Calorie Burn The equations above assumes (1) you have a sedentary job, (2) you exercise moderately 3- 5x per week and (3) your body fat is around 2. For example, take a guy who is 1. Most health organizations recommend men don’t eat below 1,6. So how large of a deficit should you create? How Many Calories Do I Need To Eat To Gain Weight or Build Muscle. If you’re here, it means you want to build muscle. You may just want to gain weight in general, but the “weight” you typically want to gain is muscle. Either way, you’re ready to figure out how many calories you need to eat per day to make that happen as effectively as possible. Awesome. Before we get to that, here’s a quick recap of what you’ve done so far: You learned that in order to build muscle or gain weight, a caloric surplus is the #1 requirement. You learned that a “caloric surplus” means eating more calories than your body needs, which means you need to be above your calorie maintenance level. Additional calories above what your body normally needs is required for new muscle tissue to be created.)You estimated what your daily calorie maintenance level is. It’s almost like an extra surplus on top of the required surplus. For that reason, we need to avoid making the surplus TOO big. At the same time, if the caloric surplus is TOO small, muscle will either not be built at all, or it will be built at a rate so unbelievably slow that it might as well not even exist in the first place. This means that the goal here is to get the surplus just right. So, with all of that said, here are my recommendations for most people, most of the time. Whatever your maintenance level is, just be 2. Women: 1. 25 additional calories per day. For example, if you are a girl with a daily calorie maintenance level of 2. Whatever your maintenance level is, just be 1. So, take the estimated calorie maintenance level you got in the previous step and create your ideal caloric surplus. That’s how many calories you need to eat per day to build muscle. Taaadaaa! Make sure you write it down. Additional calories above this amount would cause too much fat gain, and fewer calories would likely slow down muscle growth to nonexistent levels. That’s why this is the caloric surplus that will usually produce the best results possible in terms of maximizing muscle gains and minimizing fat gains for the majority of the population looking to build muscle. Of course, one of the main reasons this surplus is so ideal is that it will cause you to gain weight at the ideal rate of weight gain. What ideal rate of weight gain, you ask? This one. If you fall below it, you’ll be gaining way too little muscle (or more likely, none whatsoever). So, just what is the ideal rate of weight gain when trying to build muscle? Women looking to build muscle should aim to gain about 0. Got all that? Now let’s make sure it all works correctly. First, you learned what the ideal caloric surplus is. Then, you used that information to adjust your estimated calorie maintenance level and figure out exactly how many calories you need to eat per day to build muscle (or just gain weight in general). After that, you learned what the ideal rate of weight gain is for you and this new ideal calorie intake of yours. All that’s left to do now is make sure everything is 1. Remember in the previous step when I mentioned that there would be a way to double check your daily calorie intake to make sure it was 1. Well, here it is. All you need to do is start eating your new ideal amount of calories each day and then just weigh yourself about once per week (first thing in the morning on an empty stomach) and watch what happens. Based on what your weight is doing from week to week, here’s what you should do: Are you gaining weight at the ideal rate? Keep eating this amount of calories each day and make sure you’re using an intelligent and effective workout program (more about that later). The best possible muscle building results are guaranteed to follow. Are you losing weight or just maintaining your current weight? If so, your surplus is too low (or it just doesn’t exist at all) and therefore needs to be increased. So, just add about 2. Based on what happens, come right back here and follow the appropriate instructions. Are you gaining weight faster than the ideal rate? If so, your surplus is too big and it needs to be reduced. Just remove about 2. Based on what happens, come right back here and follow the appropriate instructions. Basically, weigh yourself once per week first thing in the morning on an empty stomach and keep track of it somewhere (or, weigh in every morning and take the weekly average). If you are gaining weight at the ideal rate, you’re perfect. If you aren’t, then just adjust your calorie intake up or down in small 2. Simple as that. What if I reach a “plateau” and I stop gaining weight/muscle? Depending on how much muscle you’re looking to build, it’s possible that some people may eventually reach a point where they are no longer gaining weight at the ideal rate. If this happens (and it’s been like that for a couple of weeks in a row), guess what you should do? Yup, just increase your current daily calorie intake by about 2. And with that, the most important part of your diet is all figured out and ready to go. Good job! What’s Next? Now that you know how many calories you should eat per day to build muscle/gain weight, it’s time to figure out where those calories will come from. How many calories should a woman eat for fat loss? Posted by Mike We are completely mishandling weight loss for MOST WOMEN at the calorie level.How many calories do you need each day to maintain a healthy weight? WebMD provides a chart that shows how many calories you need each day to maintain weight, lose. Weight loss calculator. By using weight loss calculator you can calculate how many calories should you eat to lose weight and also in what time frame you can lose. How Many Calories Do I Need To Eat Per Day To Build Muscle Or Gain Weight? How many kilojoules should you consume per day for weight loss? First up is protein, which is the second most important part of every muscle building diet. Let’s find out why, and how much of it you should eat. Check out the entire guide here: The Best Diet Plan). Nice to know how many calories is ok for maintaining weight and how much to reduce to lose fat. Does working out three times a week that much more effective than. Cutting back on calories is a great way to lose weight, but cutting back TOO far can be counterproductive. I’ve seen a number of people take their calories down to. Here's How Many Calories You Should Be Eating For Weight Loss. But understanding just how much more to move can be confusing.
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