If you re trying to lose weight you might be wondering how many calories you should be eating each day This question becomes even more complicated when you factor in exercise How many calories should you eat if you re working out regularly In this article we ll explore the answer to that question .
If you're trying to lose weight, you might be wondering how many calories you should be eating each day. This question becomes even more complicated when you factor in exercise. How many calories should you eat if you're working out regularly? In this article, we'll explore the answer to that question.
Table of Contents:
- How to Calculate Your Daily Calorie Needs
- How Many Calories Should You Cut?
- How Many Calories Should You Eat While Working Out?
- Tips for Losing Weight While Working Out
- FAQ
- Pros and Cons of Calorie Counting
How to Calculate Your Daily Calorie Needs
Before you can determine how many calories you should be eating each day, you need to figure out your daily calorie needs. This is the number of calories your body burns each day just by existing. To calculate this number, you can use a formula that takes into account your age, sex, height, and weight.
One popular formula is the Harris-Benedict equation:
Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)
Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)
This formula gives you your basal metabolic rate (BMR), which is the number of calories you burn each day just by existing. However, you'll need to multiply this number by an activity factor to account for your daily activity level.
Here are the activity factors you can use:
- Sedentary (little or no exercise): BMR x 1.2
- Lightly active (light exercise or sports 1-3 days a week): BMR x 1.375
- Moderately active (moderate exercise or sports 3-5 days a week): BMR x 1.55
- Very active (hard exercise or sports 6-7 days a week): BMR x 1.725
- Super active (very hard exercise or sports, physical job or training twice a day): BMR x 1.9
Once you've multiplied your BMR by your activity factor, you'll have your total daily energy expenditure (TDEE). This is the number of calories you burn each day, including exercise and daily activities.
How Many Calories Should You Cut?
If you want to lose weight, you'll need to create a calorie deficit. This means you'll need to eat fewer calories than your body burns each day. To lose one pound of fat, you'll need to create a 3,500 calorie deficit.
So, if you want to lose one pound per week, you'll need to create a daily calorie deficit of 500 calories. If you want to lose two pounds per week, you'll need to create a daily calorie deficit of 1,000 calories.
However, it's important not to cut your calories too drastically, as this can slow down your metabolism and make it harder to lose weight in the long run. A safe and sustainable rate of weight loss is 1-2 pounds per week.
How Many Calories Should You Eat While Working Out?
If you're working out regularly, you'll need to eat enough calories to fuel your workouts and support your weight loss goals. However, you don't want to overeat and undo all the hard work you're doing in the gym.
As a general rule, you should aim to eat 10-12 calories per pound of body weight if you're trying to lose weight while working out. So, if you weigh 150 pounds, you should aim to eat 1,500-1,800 calories per day.
However, this is just a starting point. You'll need to adjust your calorie intake based on your individual needs and goals. If you're not losing weight at this calorie level, you may need to decrease your calories slightly. If you're losing weight too quickly or feeling fatigued during your workouts, you may need to increase your calories.
Tips for Losing Weight While Working Out
If you're trying to lose weight while working out, here are some tips to keep in mind:
- Focus on whole, nutrient-dense foods
- Avoid processed foods and sugary drinks
- Drink plenty of water
- Eat enough protein to support muscle growth and repair
- Don't cut your calories too drastically
- Include a mix of cardio and strength training in your workouts
- Get enough sleep and manage your stress levels
FAQ
Q: Can I eat more calories if I'm working out?
A: Yes, you'll need to eat enough calories to fuel your workouts and support your weight loss goals. However, you don't want to overeat and undo all the hard work you're doing in the gym.
Q: How many calories should I eat on rest days?
A: On rest days, you'll still need to eat enough calories to support your weight loss goals. However, you may not need as many calories as you do on days when you're working out. Aim to eat around 10 calories per pound of body weight on rest days.
Q: Should I eat back the calories I burn during exercise?
A: It's not necessary to eat back all the calories you burn during exercise, but you may want to eat a small snack or meal after your workout to refuel your body and support muscle growth and repair.
Pros and Cons of Calorie Counting
Calorie counting can be a useful tool for weight loss, as it helps you stay accountable and aware of what you're eating. However, it can also be time-consuming and stressful for some people.
Here are some pros and cons of calorie counting:
Pros:
- Helps you stay accountable and aware of what you're eating
- Can help you make healthier food choices
- Allows for flexibility in your diet
Cons:
- Can be time-consuming and stressful
- May lead to an unhealthy obsession with food and weight
- Doesn't take into account the quality of the food you're eating
Ultimately, whether or not you choose to count calories is up to you. If it helps you reach your weight loss goals and you enjoy doing it, then go for it. If it doesn't work for you or causes you stress, then try a different approach.
