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How many calories you eat per day depends on your Ideal Basal Metabolic Rate (IBMR).
Let’s discuss calories. What is a calorie? A calorie is a unit of measurement for energy. Scientifically speaking we measure how many calories we burn by Basal Metabolic Rate. Although there is an equation and very expensive machines that can give you very exact numbers most of us can’t afford getting a customized test. Because of that let’s do it this way.
The most simple way is to buy a smart watch or fitness tracker. If you have the means go with that. Otherwise, follow the following methodology. Even if you have a calorie tracker read this entire email! You need to complete this step no matter what.
Step 1: Find your ideal body weight based on your preferred body type:
Regardless of your goal we must first calculate your ideal body weight. Use the following charts to figure this out:
Chart 1 – Describes different body types. Choose the one that you find the most desirable and that will be the first variable we’ll be using to find your ideal body weight in chart 2.
For example: A healthy average person that you see in the world that is neither very athletic or muscular would be considered normal. A person that is very skinny would be considered slim. However, I do not have category for slim.
Chart 2: Use the male or female chart as it pertains to you. Find your true height and then scroll horizontally in line with your ideal body type. Wherever you land this will be your ideal weight.
Example: If you are: female, ideal body type “athletic”, 5’5″, then your ideal body weight will be 135 at 16% body fat.
| Once you figure your ideal body weight, take that number and multiply it by 11 if you’re a female and 12 if you’re male. The answer will be your ideal basal metabolic rate (IBMR) estimate. We are going to train the body to function with this IBMR. However, this isn’t a permanent solution. Over time you will see if your metabolism is faster or slower based on how much weight you gain or lose. Once again, this is your “target” calories for maintenance! If you’re trying to gain weight it’ll still be your target plus an extra 300 calories per 60 minutes of training for women and an extra 500 per 60 minutes of training for men. Like the IBMR, this is only an estimate. If you’re trying to gain weight and you lose weight by eating an extra 500 calories this means your metabolism is faster then we calculated or your eating less than what is required. If you want to be as exact as possible, get yourself a heart rate monitor that will tell you how many calories you burn per day. If you’re trying to lose weight you want to eat 500-800 less than the total calories you burn per day. If you are trying to gain weight you want to eat about 200-300 more. Otherwise you are going to use the number we calculated above. That is all for day one. Want a customized nutrition plan? Go here: Customized nutrition plan for weight loss, bodybuilding, athletes If you want to learn more about nutrition check out my article on my website: Nutrition plan for weight loss, gains, and athletes Need a heart rate monitor? See my reviews on which to go with: Fitness Adaptation’s Heart Rate Monitor Review If you’re feeling ambitious you may go to Day 2 of the Fitness for Life Formula. Preferably, ensure you understand today’s concepts, and finish Day 2 tomorrow. Click the following link for day 2: Fitness for Life Day 2 |