How Many Calories Should You Be Eating?

“If someone tells you calories don’t matter, they have no credibility. But if someone tells you calories are all that matters, they have even less.” - Martin Berkhan 

How Many Calories Should You Be Eating? 

Chances are if you have ever looked into ways to improve your health or lose weight - Calorie counting is probably one of the first methods that came up in your search. While I DON'T think this is the most important factor in bettering your health I want to provide you with how I do use calories for SOME of my weight loss clients as a nutritionist. 

Many of my clients have tried a whole laundry list of diets & programs by the time they get to me. Many of them initially think they just need to know the mysterious number of calories they need to lose weight and they will be on their merry way. While this information can help it's also not all the information that you need. 

BUT I do want to be a reliable source of information for you today. In this Blog I will show you how I calculate calories for my clients based on their goals and current height, weight, age & activity level. 

I hope you walk away knowing a little more about how to fuel your body. Now let's get into it!

Step 1: Track food (calories & macros for 7-10 days and take body weights around the same time each morning before you eat). 

Step 2: Take that average daily calories. 

Step 3: Determine if that average amount is a 

• deficit (if you lose weight over the 7-10 days)

• maintenance (if your weight stays the same)

• or surplus (if your weight goes up).
  You can also take initial body measurements with a tape measure as well for more feedback or if you typically have a lot of weight fluctuations or problems with water retention.  

Most people tend to eat less when tracking their food intake so that is why it is so important to get a few body weight measurements while you start to track your food. You might not even have to calculate a calorie limit if you simply track to build awareness and mindfulness around your eating habits. #WIN

Example Client: See below image.

This client is already seeing weight loss with an average calorie intake of 2,838 calories for her first week. 

This is why it is SO important to see what the person is CURRENTLY consuming because some equation would have given this person a much lower calorie limit which would have been a drastic and unnecessary change. We always want to “diet” at the minimum effective dose or the highest amount of calories possible. So, if we can see good progress for weight loss at over 2,000 calories per day . . . let’s do that! Less calories is not better and does not always lead to the best results. If you cut calories too hard too fast you might hit a plateau sooner, you will be more likely to binge eat, and overall make the process harder.

For this client her first initial goals around nutrition were the following after logging the above data. 

1. Mindful eating habits. Eat when hungry, stop when full. Eat without screens/distractions. Eyes on your plate.

2. Protein + Calories (20-40g per meal) Minimum of 100-135g per day. (max is around 170g). Try to finish eating at around ~2700-2900 cals. 

3. I don't care too much about where carbs vs fat grams end up. But I would like lots of colorful plants on at least 2/3 meals per day. Basic Plate Structure: Protein, plants, fat. 

4. Food left on plate: Let’s break up with "clean plate club". It’s ok to stop before the plate is clean, save it as a snack for later. 

Results: this client saw a ton of success with following these parameters to begin with. We eventually decreased calories from 2,800 cals as she kept losing weight but we kept protein & fiber rich plants up to help her feel full and satisfied. We added resistance training and kept her protein in take up to prevent her from losing muscle mass.

Now let’s see what the calculations suggest. 

Calculate Your Basal Metabolic Rate (BMR): This represents the number of calories your body needs to perform essential functions like breathing and maintaining body temperature. The most widely used equation to calculate BMR is the Mifflin-St Jeor Equation:

You will need:

• Weight in kilograms (1 kg = 2.2lbs)

• Height in centimeters (1 inch = 2.54 cm)

• Age in years
  For Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
  For Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161

Example: 

• 31 yo female, 135lbs = 61.2 kgs

• 5ft 5ins = 65 inches = 165.1 cm

For Women: BMR = (10 x 61.2kg) + (6.25 x 165.1 cm) - (5 x 31) - 161

= 1330 calories (this is NOT including your daily activity level). 

Factor in Your Activity Level: Once you have your BMR, you need to account for your daily activity level. Use the Harris-Benedict Equation to determine your Total Daily Energy Expenditure (TDEE):

• Sedentary (little or no exercise): TDEE = BMR x 1.2

• Lightly active (light exercise or sports 1-3 days a week): TDEE = BMR x 1.375

• Moderately active (moderate exercise or sports 3-5 days a week): TDEE = BMR x 1.55

• Very active (hard exercise or sports 6-7 days a week): TDEE = BMR x 1.725

• Super active (very hard exercise, physical job, or training twice a day): TDEE = BMR x 1.9

Example: BMR = 1330 calories a day X 1.55 for being moderately active = 2,062 calories per day to maintain weight & current activity level.

Setting Your Calorie Goal: Once you've determined your TDEE, you can set a calorie goal based on your objectives.

• Weight Maintenance: To maintain your current weight, aim to consume the same number of calories as your TDEE.

• Weight Loss: To lose weight, create a calorie deficit by consuming fewer calories than your TDEE. A common guideline is to aim for a deficit of 500 to 1,000 calories per day, which can lead to a safe and sustainable weight loss of 1 to 2 pounds per week.

• Weight Gain: If your goal is to gain weight, consume more calories than your TDEE, typically by adding 250 to 500 calories per day.

Monitor and Adjust: Keep track of your calorie intake and your progress. Adjust your calorie intake as needed to achieve your goals. It's essential to consult with a healthcare professional, experienced nutritionist or dietitian before making significant changes to your diet, especially if you have specific health concerns or dietary restrictions.

Remember that individual calorie needs can vary, and it's crucial to prioritize nutrient-dense foods for overall health. Balancing your calorie intake with a well-rounded diet, adequate sleep and regular physical activity is key to achieving and maintaining a healthy weight.

In conclusion, the number of calories you should eat in a day depends on your BMR, activity level, and weight goals. Calculating your calorie needs and monitoring your intake can help you achieve a balanced and healthy lifestyle.

This information should be a guide not the sole focus or drive of your health journey. 

Questions? Please reach out to Coach Ali via email: Ali@ParksideNutrition.com

Check out this YouTube 2 Part series for more on this topic.

Stay Tuned for a mini course on this topic so you can learn to calculate these numbers for yourself!

For More . . .

• Subscribe to the Email List at ParksideNutrition.com so you don't miss a single piece of content that goes out.

• Subscribe on YouTube to make sure you don't miss any free training sessions! 

• Try logging your food for 7-10 days. I recommend the Cronometer App & Website. You will learn a lot about food and how it fuels (or doesn't) fuel your body. 

• LEARN from that experience, don't judge yourself, just observe & take notes on how you feel based on the food that you eat.

• Ask a professional for advice before beginning a strict "diet" they can likely increase the enjoyment, speed & longevity of your results.