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.
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:
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.
© 2013 – 2015, Khaleef “Fat Guy” Crumbley. All rights reserved.