Setting calorie guidelines at He's Fit

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Setting calorie guidelines

Posted September 6, 2007 at 03:15 PM by Mark Scott

Section: In The News, His Nutrition, Healthy Eating, Diets

nutrition facts If you are serious about fitness, nutrition and your workouts, you likely already know the importance of eating a proper diet. The cornerstone of your diet is going to be the calorie level you are eating at. It is critical that you determine the proper amount of calories that you should be taking in as this is going to be the single most important factor that determines whether you gain, lose or maintain your weight. Even if you are eating foods that are not all that good for you, if your calorie intake is lower than what you are required in order to maintain yourself, you will still lose weight (note however that this may not be ‘good’ weight you will lose).

There are a multitude of different calculators online that you can plug your statistics into (height, weight, sex) that will give you a general basic idea of what your metabolic rate is and then you can go from there with regards to changing it depending on your goals.

It is important to remember though that these are just general rough estimates and that you will have to adjust them based on real world results. There are many different factors that can influence how fast your body burns calories, from your current body fat percentage to how warm or cool the environment you are in is, so your body could respond differently to a given calorie intake. Relying solely on the number the computer spits out would be a mistake because the computer does not know all the various factors that are at work with your own personal body.

If you would like an even simpler method of figuring out how many calories to consume this is an easy guideline to follow:

For the dieting individual: Body Weight X 9-12 calories
Start at the higher end and then work your way downward

For the individual looking to maintain their weight: Body Weight X 13-15 calories

For the individual looking to gain weight: Body Weight X 16-18 calories
Start at the lower end and work your way upwards. If you are still not gaining at 18 X body weight (which occurs with some people), increase it further.

Remember with these that they are still guidelines as well and will need to be adjusted depending on how it goes.

If you are more active in your every day life you will likely want to be taking in more calories as well since obviously this will be increasing the amount you burn.

Also as you progress through your plan, whether you are gaining or losing weight, remember that you will have to re-adjust your calories as you go. Since your body weight is changing, particularly if you are gaining muscle, you will likely be required to eat more to maintain your weight (and if you lose weight, you will need to eat less).

Finally, it is a good idea if you are dieting individual to take a diet break every so often and bring your calories back up to a normal level. This will help to regulate the hormones that are involved with weight loss and also give you a good mental break from the rigors of dieting.

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Tags: calculating bmr, calculating calorie needs, calorie intake, calorie needs, calories, diet, fitness, health, men's health, nutrition, nutrition facts, planning a diet, weight loss

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