The law of bodyweight regulation states that "calories controlbodyweight". To lose weight, you need to create a negativecalorie balance (eat fewer calories than you burn). To gainweight, you need to create a positive calorie balance (eat morecalories than you burn).
The first step you need to do is estimate what amount ofcalories you burn every day. All calculations start byestimating your Resting Metabolic Rate (that's the amount ofcalories you would burn per day if you don't move at all).Scientists have developed formulas for estimating your RMR(Resting Metabolic Rate). They do it by getting a bunch ofpeople together, measuring their RMR using sophisticated methodsand then trying to figure out a formula to match their RMRsusing weight, height, age and other factors.
To calculate your RMR use this formula:
In pounds and inches:
Men: RMR = (4.54 x Weight in pounds) + (2.44 x Height in inches)- (4.92 x Age) + 5
Women: RMR = (4.54 x Weight in pounds) + (2.44 x Height ininches) - (4.92 x Age) - 161
In kilograms and centimeters:
Men: RMR = (9.99 x Weight in kg) + (6.25 x Height in cm) + (4.92x Age) + 5
Women: RMR = (9.99 x Weight in kg) + (6.25 x Height in cm) +(4.92 x Age) - 161
Next, you will need to multiply the RMR by an ActivityCoefficient (AC). Here are the average ACs for men and women.
Sedentary Men: AC = 1.55
Moderately Active Men: AC = 1.78
Very Active Men: AC = 2.10
Sedentary Women: AC = 1.56
Moderately Active Women: AC = 1.64
Very Active Women: AC = 1.82
Your total daily energy expenditure (the number of calories youburn per day) is: TDEE = RMR x AC
It is really simple. Calculate your Resting Metabolic Rate (RMRformula). Find your Activity Coefficient (AC) above and multiplethe RMR by the AC.
If you want to gain weight, set a target calorie intake aboveyour total daily expenditure. If you want to lose weight, set atarget calorie intake below your total daily expenditure.
The question now is how much below/above your TDEE to set upyour target calorie intake. It depends on your specific weightgoals. Have in mind that gaining and losing weight is not thesame as gaining and losing fat. Most of the time you are goingto gain/lose both fat and lean body mass. The old premise thatit takes 3500 calories per pound is wrong. It takes 3500calories to gain/lose a pound of fat. Lean body mass requiresabout 500 calories per pound. In kilograms these values are 7700calories per kilogram of fat and 1100 calories per kilogram oflean body mass.
For most people, a calorie plan of plus or minus 300 to 1000calories per day will do the job. Every week weigh yourself andrecalculate your total daily energy expenditure. If yourprogress is slowing down, add or subtract a bigger number ofcalories to your TDEE.
Finally, let me tell you that the above formulas are for"average people". In many situations, there are metabolicadaptations that will slow down/speed up your metabolism. Allthat means that you are going to cut more and more calories tokeep the same rate of rate and you are going toovereat more and more in order to keep the same rate of weightgain.
If you are a female, never eat less than 1200 calories per day.If you are a male, never eat less than 2000 calories per day.
And remember, you can cut calories, but you can also burn morecalories via exercise.
About the author:Hristo Hristov owns X3MSoftware, a company specializing indeveloping diet and fitness tracking software. Hristo has adegree in Computer Science and passion for strength training.Hristo has designed and written Fitness Assistant, X3MSoftware'sleading software product. Download your Diet Softwareand Fitness Software Demo from X3MSoftware.com
