How many calories do I need?

Great question, as it is one of the most commonly asked questions we get in the gym.  This is also one of the most important questions that need to be asked as well.  Most of us know that in order to reach the magical one pound of fat loss per week, we need to be in a 500 calorie deficit a day.  If we look at the provided chart, then we now have some easy answers.

 
For example, if one is a female between the ages of 31-50 (Any of you out there?) with a moderately active lifestyle, you need around 2,000 calories a day.  Many females do not eat the required amount, and if they are close, then it is usually as a result of bad food choices which are high in fat and sugar.  Many do not realize how hard it is to eat enough calories in the right form to reach 2,000.  If one eats a highly processed diet with fat, sugar, tons of added preservatives, etc., then the caloric total will be high.  If we stick to raw, natural, unprocessed food such as raw fruits, vegetables and leans sources of protein, then the number is harder to reach, but then again, what about fat loss is easy?  The point is, if we stick to the right foods, having too many calories is rarely an issue.
 
One of the main problems we see is that most of our clients in the gym do not eat enough calories in the right combinations to speed-up the metabolism.  The more we eat, the faster our metabolism becomes.  If the choices we make are healthy, then our bodies are busy trying to burn the calories as fast as possible.  These calories are what we call nutrient dense, in other words, full of vitamins, minerals, fiber, etc.
 
As a general guideline, eat several small, smart meals throughout the day to keep the metabolism high and to keep the body burning fat and calories.  If we get to our magic number of 2,000 calories a day to be taken in, then we should be burning 2,500 calories a day to lose a pound a week.  I was just asked by one of my clients if she should lower her 2,000 calories a day to be taken in because she is having a hard time reaching her 2,500 calories a day to be burned?  Her thought process was something like - If I need to be in a 500 calorie deficit; can't I eat less and exercise less, but still keep the 500 calorie deficit?  The answer is yes, and no.  If she was to consume say 1,500 calories a day and burn 2,000 a day will she lose weight?  Yes.  If she was to consume 2,500 calories a day and burn 3,000 a day will she lose the same?  No, she will lose MORE in the long run.
 
Think about the fact that the body spends a lot of energy (burning calories) turning the food we consume into things we need.  Vitamins, minerals, water, etc., get utilized by the body and the stuff we don't need gets excreted.  This is called the thermogenic effect of food.  This effect of food is responsible for as much as 15% of all energy expenditure.  If we use the example above, the person with 500 more calories in a day will have to burn about 75 calories more a day or about a pound of fat every month and a half.
 
The main idea is to eat a high calorie diet consisting of quality food, and burn a bit more energy than that.  A typical goal is 500 calories of deficit a day for one pound of fat loss per week.  Taking in around 2,000 and burning around 2,500 is a great starting point.
 
 
Estimated Calorie Requirements
 
Estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity. The estimates are rounded to the nearest 200 calories and were determined using the Institute of Medicine equation.

Gender	Age  (years	Sedenary	Moderately Active
Child	2-3	1,000	1,000 - 1,400
Male	4-8 9-13 14-18 19-30 31-50 51	1,400 1,800 2,200 2,400 2,200 2,000	1,400-1,600 1,800-2,200 2,400-2,800 2,600-2,800 2,400-2,600 2,200-2,400
Female	4-8 9-13 14-18 19-30 31-50 51+	1,200 1,600 1,800 2,000 1,800 1,600	1,400-1,600 1,600-2,000 2,000 2,000-2,200 2,000 1,800

 See our Calorie Calculator for more information >>
 
a These levels are based on Estimated Energy Requirements (EER) from the Institute of Medicine Dietary Reference Intakes macronutrients report, 2002, calculated by gender, age, and activity level for reference-sized individuals. "Reference size," as determined by IOM, is based on median height and weight for ages up to age 18 years of age and median height and weight for that height to give a BMI of 21.5 for adult females and 22.5 for adult males.

b Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life.

c Moderately active means a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.

d Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.

For further information on fat loss, improving health and functional fitness, call 760-519-0045, check out our website at www.Ipushfitness.com or better yet, come in and see us!