Calories. How many should you intake a day?

I wanted to touch base with everyone and their nutrition. I hear way too often that people are going to go on a diet and start counting calories. While counting calories is very important so you know exactly what you are eating, but eating too few calories a day is putting yourself at risk. I was talking to someone yesterday about her nutrition. She hasn't been working out and wants to start and eat healthier. I asked what she was interested in and what her plan was. Her plan was to eat around 1200 calories a day. At her weight and height, this is going to put the body in starvation mode and she will never acquire the results she wants!!! 

Everyone has different caloric needs because everyone is different; genetics, age, gender, body size, muscle mass and activity level.

Everyone has a resting metabolism rate or RMR, which is how many calories are required to keep the brain, heart, lungs and other organs functioning if a person did nothing else. Then you calculate how many more calories are needed to support your daily activities and exercise regimen.

In general it's 25 to 35 percent more than RMR.

If you are only in-taking 1,100 calories a day, sure you will lose weight easy at first, but the pounds will stop coming off or not coming off fast. You will begin to feel stressed, anxiety and sick. Why? Because you were starving yourself. 

When your body goes into this starvation mode, and your body will hold onto any extra fat to survive. Not a great thing if you are trying to lose weight and gain lean, toned muscles.          

Sign up here to go to meal planner to figure out your calories                                                             

1. Calculate your Basal Metabolic Rate (BMR) using one of the equations below:
   Men (Imperial Units/United States): BMR = 66 + ( 6.23 x weight in pounds ) + (12.7 x height in inches ) – ( 6.76 x age in years ) = ________
   Men (Metric Units): BMR = 66 + ( 13.7 x weight in kg ) + ( 5 x height in cm ) – ( 6.76 x age in years ) = ________
   Women (Imperial Units/United States): BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years ) = ________
   Women (Metric Units): BMR = 655 + ( 9.6 x weight in kg ) + ( 1.8 x height in cm ) – ( 4.7 x age in years ) = ________
2. Determine your current fitness level:
   Sedentary: little or no exercise
   Lightly Active: light exercise/sports 1-3 days/week
   Moderately Active: moderate exercise/sports 3-5 days/week
   Very Active: hard exercise/sports 6-7 days a week
   Extra Active: very hard exercise/sports & physical job or 2x training
3. Calculate the number of calories that you require in a day based on BMR and fitness level:
   Sedentary:  Daily calories needed= BMR x 1.2    = __________
   Lightly Active: Daily calories needed= BMR x 1.375  = __________
   Moderately Active:  Daily calories needed= BMR x 1.55  = __________
   Very Active: Daily calories needed= BMR x 1.725    = __________
   Extra Active:  Daily calories needed= BMR x 1.9  = __________
4. Compare. Use a journal to track your caloric intake against your actual weight – this is really the only way to know for sure!

People always tend to "freak" out when they see that they should be consuming the correct number of calories because either they look at the nutritional guidelines on the back of food and it says "based on a 2,000 calorie diet." Obviously not everyone should be eating 2,000 calories. Some more, some less. Or you take for example someone eating to few calories, and they know nothing about nutrition and say to themselves, "What? I'm not eating that much or I'll gain weight!!" 

That's not true! If you are following a proper nutritional diet per say, your metabolism kicks into high gear and burns the extra fat! 

I found that in the past, I was one of those people. I starved myself to a certain extent (not realizing it), and could not get the scale to go down. I did this equation and thought the same thing. After getting frustrated and feeling like crap all day, everyday, I decided maybe I should give it a try. I instantly starting seeing a difference! I not only felt better, but my body was easily able to shed off extra fat and gain lean muscle. 

Beachbody has put a lot of science in all of their nutritional plans. I love the P90X plan because it's simple to follow and I'm not left hungry. I'm eating more and losing weight. If it didn't work, people wouldn't be ranting and raving about their results! 

Remember, if you have any questions, please contact me. I can help you achieve the results you want and answer any questions you may have. I'm not an expert, but based on personal results of my own and helping others and seeing them aspire in their weight loss goals, I know it works.