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Whether your goal is to build muscle, lose fat, or simply maintain your body weight, one thing that you should be doing to some extent is counting calories. You calorie intake is going to be the determining factor what your body weight does because if there’s a miss-match in energy coming in versus energy going out, your body weight will be changing.
How do you count calories for best results? Let’s take a quick look at what you need to know.
Determining Your Target Calorie Intake
The first thing that you need to do is determine your target calorie intake. A very simple way to do this is through a multiplication factor, which tends to be a very good estimate for most people.
Assuming moderate levels of activity (3-5 workouts per week), you should take your bodyweight in pounds and multiply by 14-15 (or your weight in Kg and multiply by 6.4-6.8) to get your maintenance calorie intake.
Daily Calorie Intake = Weight in Kg x 6.5 on average
If you want your weight to stay the same, you should eat this amount each day.
To Lose Weight
If you want to lose weight on the other hand, since you have to decrease your calorie balance by 3500 to lose one pound, aim to decrease your food intake by 250-500 calories per day. This will yield a ½ to one pound of fat loss per week.
To Gain Weight
If you want to gain weight on the other hand, then you would want to add those 250-500 calories per day to gain at that rate.
Remember that these are just estimates though and that you should adjust your calorie intake every 2 weeks based on the progress you’re making.
Useful Online & Mobile Resources
To help make calorie counting easier, make sure that you use some of the resources available to you. www.CalorieKing.com lists a very comprehensive database of foods that you can get the calorie information for:
or if you prefer calorie counting on your IPhone, try www.DietOrganizer.com for help:
After counting calories for a few weeks you should have a pretty good idea of how many are in the foods that you generally eat, so maintaining a regular calorie count shouldn’t be all that difficult.
So make sure that you’re making good use of calorie counting. It’s one way to ensure that you reach your bodyweight goals.
Have you tried any iPhone software for calorie counting? please share your experience in the comments below.
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Have you tried any iPhone software for calorie counting? please share your experience in the comments below.
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