One-on-One Personal Training in St. Catharines since 2008
Okay, I started this info page with calculations starting you out with the Harris-Benedict equation and finding your BMR (Basal Metabolic Rate). Then, after looking at it, I thought "WOW" that is a lot to digest... haha get it... digest....
Anyway, let's do this the easy way.
Let's start your weight loss calculations out with an easy one-size-fits-all formula. Just keep in mind that this is simply a starting point and after about 2 weeks, it will need a little tweaking up or down for your calories.
For guys, take your weight and multiply by 12 (for women drop this number to 9)
220 lbs. guy x 12 = 2640 calories
* the above numbers of 12 and 9 are based on persons that are fairly inactive. If you workout a few times a week or are very active increase this number by 2 or 3.
* If you are wondering where the magic multipliers of 4 and 9 come from when calculating calories for protein, fats and carbohydrates, they are how many calories each of those things has per gram.
Protein = 1g of protein per pound of body weight = 220g of protein
220g protein x 4 = 880 calories
Fat = 0.4g of fat per pound of body weight = 88g of fat
88g fat x 9 = 792 calories
Carbohydrates is simply the remainder of daily calories, as calculated above
2640 - 880 - 792 = 968 calories
968 / 4 = 242g
This leaves us with our daily macro target of
or a breakdown of
Try this for the first week or two, if the scale is not moving in the right direction, try bringing the protein up to 1.15g or even 1.25g per pound and recalculate.
Remember, this is just a starting point and gives you some numbers to start shooting for. These calculations also assume we are at about the 20-ish percent body fat percentage. If you are over that then we should be looking at a different set of calculations. ie.. if you are a 5'2" woman and are over 200lbs your protein should be more in the range of 100-120g of protein per day and not in the 200g range.
As you get your macros more in control and as you become more lean, you may even want to increase the protein and fat values so that they move closer to a 40/40/20 macro breakdown (40% protein / 40% fat / 20% carbs).
Here are some macro trackers you may want to try:
My Macros+: https://getmymacros.com/
My Fitness Pal: https://www.myfitnesspal.com/
And here you will find some ideas for a meal plan generator:
Eat This Much: https://www.eatthismuch.com/
A few other tips to keep in mind.
- eat your proteins first
- drink between 2 and 4 liters of water per day. Not with meals. When you are drinking you are not eating
- do not drink fluids with your meals. Drinking fluids with your meal tends to make people eat faster and this does not give the satiety response enough time to get to the brain to tell you that you are full. this is simply to slow down your eating. take your time. chew. enjoy.
- do not watch TV or be on a device while eating. People tend to eat as much as 15% more calories while distracted by devices when eating.