How I Determined My Daily Calorie Intake By Using A Calculator

by Khaleef "Fat Guy" Crumbley on February 25, 2013

in Diet, Goals

So the other day I told you guys that I was going to increase my calories in order to fight through a plateau. The reason behind this decision is the fact I have been eating according to plan and also getting in my workouts, and the scale hasn’t moved much in a few months.

I explained most of this decision in the previous article, but I want to take the time to show you how I came up with my daily calorie intake target.

Finding My Optimal Daily Calorie Intake To Lose Weight

The first thing I did was to go to freedieting.com to use their stand alone calorie calculator. To start, you enter in your age, gender, weight, height, and then your exercise level. Here is my input:

Try to be as accurate as possible with your exercise level. They define exercise as, “20 minutes of elevated heart rate” and intense exercise as “one hour of elevated heart rate”. Note that they consider shorter workouts that are extremely intense (such as lifting with heavy weights, or high intensity interval training) to be intense exercise as well.

Calorie Calculator With Exercise

You can ignore the advanced options as they just allow you to change the unit of measure for your energy intake…calories is fine for the majority of people. :-)

My Daily Calorie Intake To Lose Weight

The next step is to hit the calculate button and here is my calculation:

Calorie Calculator With Calories

The calculator estimates that my body needs 2820 calories in order to maintain my current weight. Instead of following their recommendations exactly, I am just going to shoot for a 500 calorie deficit; which will put my daily calorie target at 2320. This is 5-700 calories ABOVE what I was shooting for over the past few months!

It’s really a simple process, just go to the site and enter in your information and you will get an estimate of the number of calories that you burn in a day. When you are entering your calorie goal into your tracking software, remember that since you’ve incorporated your exercise into the calculation youshould not enter it into your software!

Take a few seconds to enter in your information and let me know in the comments below if it matches what you thought.

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Brick By Brick Investing | Marvin February 27, 2013 at 10:51 am

This is a nifty calculator. Thank you for sharing. I have put on 20 pounds ever since our daughter was born and that was almost 2 years ago.

Khaleef "Fat Guy" Crumbley February 28, 2013 at 12:00 pm

I love it because of the options that it gives!

Edward Antrobus February 27, 2013 at 2:23 pm

I’ll have to check that out. I’ve been using MyFitnessPal, but their tool for determining the optimum number of calories is kind of basic.

Khaleef "Fat Guy" Crumbley February 28, 2013 at 12:04 pm

I feel the same way about the calculator that comes with Loseit.

Lena @ WhatMommyDoes March 1, 2013 at 11:23 pm

Khaleef – I hit a plateau a couple weeks ago despite eating just as good and working out more often as I did the prior week when I lost 3 lbs. I talked to my trainer about it who thought maybe it was the quality, not the quantity of my workouts that was the problem. I realized that was my issue – whereas the 30-minute elliptical workout I did in Week 2 almost killed me, I didn’t break a very good sweat doing the same workout in Week 6. I upped my workouts from steady state cardio to high intensity intervals and that seemed to do the trick. I lost 1.5 lbs last week and am on track to lose 3 this week. But these workouts are back to near killing me! LOL

Khaleef "Fat Guy" Crumbley March 7, 2013 at 7:11 pm

That’s something that a lot of people don’t consider. Once you do a workout for a few weeks, your body doesn’t have to work as hard to do it, so you have to keep progressing and challenging yourself.

I love doing HIIT, and you can burn the calories so much faster than steady state cardio…but it’s not as boring to me.

Congratulations on all of your success thus far! Hopefully, we will have some major loses to report at the conference this year.

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