Friday, July 8, 2011

How to calculate calories!

I've learned a lot about eating in the last few days. I've been so used to dieting my brains out and cutting out carbs and just plain ol' sacrificing everything. I still stand behind what I've done and how far I've come, but I've never had to eat for working out. In fact, I've never really truly worked out. Sure I've spent some time on an eliptical a few times in my life, but nothing as serious as to what I'm doing now.

So, I've had a bit of an awkward time figuring out how to properly feed myself for the past 3 weeks. I was feeling really hungry all the time, but I wasn't sure on how to feed myself because I've always trained myself to ignore what I thought was "bored eating". I've consulted with a very awesome friend, Alaythea (follow her blog, she's very inspirational and informative), who has seriously become my inspiration. She's done P90X, Insanity, 30 day shred, whatever. You name it. Not only is she really educated in working out/fitness, she's really informative about HOW to eat. Of course, everyone knows eat healthy, get your veggies and lean protiens in, whatever... but I just wanted to know HOW MUCH? It just seemed really confusing to me.

I'm sharing with you what she's shared with me, and I hope it really helps everyone. It's really smart and perfect...

HOW TO CALCULATE YOUR CALORIES FOR CONSUMPTION-

If you're a woman, you start off with 655 (don't know why, just do it). Add your weight in pounds multiplied by 4.35.

Example - I'm 146lbs x 4.35 = 635.1
Add 635.1 to 655 = 1290.1

After you get this number, add your height in inches multiplied by 4.7. Then subtract 4.7 multiplied your age in years (whew!).

Example - I'm 65in x 4.7 = 305.5
I'm 24 years old x 4.7 = 112.8

1290.1 + 305.5 = 1595.6
1595.6 - 112.8 = 1482.8

My final number of calories is 1482.8. Now, to figure out how to eat according to your activity level do the following -

Multiply your final number by 1.375 if you're lightly active (exercise 1-3 days a week).
Multiply your final number by 1.7 if you're very active (exercise 6-7 days a week).

So, here's mine - 1482.8 x 1.7 = 2520.76

Now if you want to lose weight subtract 500 calories, keep that number to maintain weight, or add 500 calories to gain.

2520.76 - 500 = 2020.76 (Or you can just round it down to 2000 like I did).

I'm actually eating about 1800 calories instead of 2000. You try to eat 2000 calories in vegetables and lean meats. Even at 1800 calories, I'm eating about 6 meals a day. It's ridiculous and I can't even do it.

feeling good! 

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