While working out can help change your body’s composition, our nutrition is the main way we can see maximum weight loss quickly. It’s important to find out exactly how many calories you should eat to make sure you don’t over or under eat.
While calories help us know exactly how much to eat, all foods are not created equal. A 1/4 cup of cashews and 1/4 cup of jelly beans are both about 150 calories, but I bet you can guess which is the better choice. So we need to make sure we’re fueling our bodies right as well. You can learn more about proper nutrition and get sample meal plans here.
Why Calories Matter
When we overeat, it is really hard to burn off through exercise quickly. For example, a tough 21 Day Fix workout burns about 300 calories. An average to-go combo meal is about 800-1200 calories!
On the other hand, our bodies go into starvation mode and hold onto fat and calories when we don’t eat enough. The following formula will help you calculate how many calories you need to eat to lose weight!
The following formula will help you calculate how much you need to eat to lose weight!
I think you’ll be amazed at how easy it is to figure out, and programs like MyFitnessPal help you track how you are doing each day. My favorite trackers are MyFitnessPal and the FitBit.
How Many Calories You Should Eat
Calculate your Resting Metabolic Rate (RMR) –this is the number you need to eat to survive
Your current weight x 10 = RMR
Calculate your Daily Activity Burn (DAB) — this is based on your activity levels outside of your workout
Sedentary RMR X 10%= DAB
Moderately Active RMR X 20% = DAB
Very Active RMR X 30% = DAB
Add your caloric burn from your daily workout (DW).
Subtract or add your Calorie Deficit (CD) or Surplus. (A deficit of 500 a day averages to a loss of about 1 lb per week)
Put numbers on 1-4 all together!
RMR + DAB + DW – CD = Your Calorie Target
***Remember to never drop below 1200 unless it is recommended by a doctor. Your body will go into starvation mode and store fat and eat its muscle…not good!!***
We also offer nutrition help in our 21 Day Challenge. We’d love to help you get started in your weight loss journey and help you find the best plan for your goals and time available.