How Many Calories Should You Eat Daily?
Are you someone that wants to lose stubborn body fat? Or are you happy with your weight but want to tone and strengthen muscle?
I am going to go over as simply as possible for you, how to determine how many calories and macros you should eat a day.
What is a macro: macro or macro-nutrients are your fats,carbs and proteins that make up your total calories. It is important to understand that we measure these in grams.
1 gram of protein=4 calories.
1 gram of carbs=4 calories
1 gram of fat=9 calories.
With our members here at Get Fit for long term success I help them figure out exactly what there calories and macros should be at daily. Now, in this Blog since I am talking to a large audience I will be giving you ranges to use if you are a women who wants to lose weight!
The best way to track your calories and macros are to use an app called "My Fitness Pal" I will save this for next week.
First, thing we need to decide on our total calories. For a women who wants to lose weight you will need to eat somewhere around 1200-1800 calories per day. How I got this (If you are wondering) was by taking the average range of goal body weights multiplying by 14 and subtracting up to 500 calories. The reason I did this was so you will be at a healthy caloric deficit.
Very often, when men and women that I work with are no longer losing weight it is because they are under eating. I know crazy right. "You want me to eat more calories to lose weight!?"You just have to trust me on that one. The reason being, when you under eat your metabolism starts to slow down resulting in difficulty losing weight. I have several people who I have worked with begin to lose weight just a couple weeks after starting this.
Now back to it. Depending on your weight, age and activity level will determine whether you will eat the lesser or greater end of calories. For this example I will keep it simple and use 1500 calories.
In order, we will need to find out our protein, fat and then carbs.
TAKE A QUICK BREAK ( There is a lot of info here)
Starting with protein. You want to eat anywhere from 0.5-1 gram of protein per pound of body weight. For the amount of grams I am about to tell you, I split the difference and used 0.75. On a 1200-1800 calorie diet your protein intake will be somewhere in the
80 grams- 130 grams per day. When you get to using my fitness pal and if it needs to be higher than 130 that is fine! My fitness pal is used in percentages when imputing your macros. With that being said, 30%-40% of your daily calories will come from protein. You want to stay to leaner proteins such as chicken, turkey, shrimp, fish etc..
Next, we need to determine the amount of fat we will have daily. About 25%-30% of your daily calories will come from fat. Even 35% is fine but the majority will be 25-30. Now, with our 1200-1800 calorie diet you will need to eat somewhere from 35 grams-60 grams of fat per day. Fat is broken down into saturated, unsaturated and trans fat. With saturated fat your goal will be to eat less than 16 grams per day. Unsaturated- the more the better. Trans fat you should be at 0 every day (or most).
Finally, we have carbs to figure out. Your carbs will be what you use to fill your 100% daily. For carbs, with our 1200-1800 calorie diet, you will need to eat in the 100 grams- 175 grams per day. The percentage for your daily carb intake will be 30%-40% of your total calories. In a previous post I shared what some healthier carbs and bad carbs are.
Now I am going to break it down for you.
Calories for a women trying to lose weight will be in the 1200-1800 calorie range.
Protein: 80 grams-130 grams per day OR 30%-40% of your daily calories.
Fat: 35 grams- 60 grams per day OR 25%-30%
Carbs: 100 grams- 175 grams per day OR 30%-40 %
I hope I kept this simple for you! Use these guidelines when tracking your calories and you will be happy with the results you'll get!
As always if you have any questions feel free to reach out. We are always happy to help!
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