People constantly ask me, "How many calories do I really need?" Way back in the day, 2000 calories for the average adult was the answer. This is why all food labels are based on a 2000 calorie plan. Although, every person is different and it depends on many variables, such as: current weight, goal weight, age, height, sex, activity level, etc. However, there are general guidelines that you can follow. I like to compare a couple different calorie plans and see what I like best, or combine them. In the end, I do what works best for me and my body.
The question - "Can you do fewer calories than recommended and still get results? 1300 or more just sounds like too many but my 1100 or 1200 wasn't working too well after awhile either."
Well, in my opinion, you can, however for me specifically, if I eat less than 1300 calories, I feel deprived. Especially when I don't even out the calories throughout the day and I most likely will over-do it the next day. So what I focus on is using my tools below to find my daily caloric needs, splitting them into 5 or 6, and using that number for how many calories to eat each time throughout the day. Eating every few hours is a great way to keep your metabolism up and not getting to a STARVING point, which makes me want to eat everything in sight. Play around with the numbers you find below and start keeping track of how you feel at the end of each day.
The question - "Can you do fewer calories than recommended and still get results? 1300 or more just sounds like too many but my 1100 or 1200 wasn't working too well after awhile either."
Well, in my opinion, you can, however for me specifically, if I eat less than 1300 calories, I feel deprived. Especially when I don't even out the calories throughout the day and I most likely will over-do it the next day. So what I focus on is using my tools below to find my daily caloric needs, splitting them into 5 or 6, and using that number for how many calories to eat each time throughout the day. Eating every few hours is a great way to keep your metabolism up and not getting to a STARVING point, which makes me want to eat everything in sight. Play around with the numbers you find below and start keeping track of how you feel at the end of each day.
Simple General Guidelines
- Women no less than 1000 calories a day and Men no less than 1200 calories per day when dieting
- Feed your exercise (daily activity)
- Goal weight x 10 = approximate calories needed per day (Be Realistic!)
- Try to be in calorie deficit by -500 a day, which is -250 meals and -250 workout
- One pound = 3500 calories so -3500 calories a week and you will lose one pound a week
- Reasonable weight loss (and more likely to keep weight off) is no more than 2 lbs a week
- The more excess weight you have, the faster it comes off in the beginning
- The last 10 lbs are always the toughest!
- If you feel sluggish and tired - eat more, and if you feel bloated and too full - eat less
Tools I like, and trust.
Get the Numbers - My total write up about how many calories you will need in a day, as well as explanations on BMI, BMR, LMB, BFW, and etc.
TBB Diet Wizard - It asks you a few questions and then comes up with your calorie needs and a meal plan to match. Plus you can use the TBB online gym to track your meals, calories, workouts, water intake, etc all in one easy to find place. Interested? Join my team.
About Nutrition - A great go-to guide and search tool for more information on calories, meal plans, diets, etc.
Also Apps such as MyFitnessPal and DailyBurn are great to keep with you at all times. Initial process sets up a calorie plan and then you can track foods and activity on them.
Any questions?
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