Any good fitness plan involves getting your calorie intake right and if your goal is to slim down, it’s a must to know how many calories to consume to lose weight.
There are lot’s of different ways to work this out, but the simplest way is by following the steps below using your age, weight and gender.
Step 1: Find your body weight in kilograms (divide pounds by 2.2 to convert to kgs)
Step 2: Multiply your weight in kilograms by 0.9 for woman or 1.0 for men
Step 3: Multiply that number by 24
Step 4: Multiply that number by your fat percentage multiplier as per the table below (if you are unaware of your body fat percentage, you can use calipers or failing that, most local chemists will perform the test for you free of charge) to determine your Basal Metabolic Rate (BMR)
|Male Body Fat Percentage||Fat Percentage Multiplier|
|Female Body Fat Perentage|
Example BMR = 73kg (160 lbs) x 0.9 (female) x 24 x 0.9 (30% body fat) = 1419
This number is called your Basal Metabolic Rate (BMR) or how many calories you burn daily without exercise. Based on your level of activity, find out how many calories you actually burn in a day, by multiplying your end result by your daily activity number as per below;
|Daily Activity Level Multiplier|
|1.3 – (Very Light) – office jobs (sitting at a computer, minimal walking throughout the day)|
|1.55 (Light) – jobs where you typically stand or walk around for most of the day (shop assistant, teacher)|
|1.65 (Moderate) – jobs requiring physical activity (electrician, cleaner)|
|1.80 (Heavy) – manual labour (personal trainer, althlete, up to 4 hours per day)|
|2.00 (Very Heavy) – hard physical activity (bricklayer, turflayer, up to 8 hours per day)|
This result is now the number of actual calories you burn in a day. If you are looking to lose weight, you need to be consuming less calories than this amount each day. How much less and for how long depends on your goals, but it should always be done in a way that you are going to be able to stick to and one that promotes a healthy lifestyle, while still enjoying the odd treat every now and then.