So last weekend I posted about the importance of calorie intake and people seemed to really like it. However I got load a of: how do you work out how many you need emails and DMs🤔? How many calories does your body need in order to lose weight for example?
There are loads of equations out there to work this out but we’re using Alan Aragon’s equation here because it’s simpler, quicker to calculate and has been shown to be within 5% of most other equations anyway.
Step 1️⃣: Add your Target Bodyweight
Step 2️⃣: Add an activity multiplayer. This is basically a rank as to how active you are in your everyday life.
Step 3️⃣: Add the amount of hours spent training per week.
Let’s look at an example:
Jane is a female, 160lbs and wants to lose 10lbs.
Jane trains 1 hour per day, 3 days a week and is moderately active walking to and from work 5 days a week so she’s assigned a 9 for an activity multiplier.
So:
3(hours training) + 9 (moderately active) = 12
And 150 (target weight) x 12 = 1800kcal
So Jane (theoretically) will lose weight eating 1800kcals per day.
Now bear in mind that this is just an equation. There’s tonnes of factors that this figure won’t account for, it’s not the be all and end all but rather a ball park figure for those who don’t know where to start.
Start here and then adjust up or down accordingly. The equation works equally well for those looking to put on size and bulk up.
Love,
Belt.