how many calories for weight loss, chester le street - 01913874222

how many calories do i need, i will tell you - 01913874222

Glenn Hill Personal Training

A bit of maths calculations  here, not too many and pretty easy.

So to lose weight effectively there are a number of ways, i am a big fan of carb cycling at the moment. Works really well, however if you just take in 20% less calories than you need you should lose weight. 

Make sure you eat properly though, no packaged processed rubbish, big protein meal for breakfast etc.

Got a calculation for you below, its dead simple.

655+(9.6 x weight in kg)+(1.8 x height in cm) - (4.7 x age in years) = BMR (how many calories to maintain)

an example a 65kg, 150cm 45 yr old female

655+(624)+(270)-(211.5)=1337.5 so BMR is 1337.5 calories

This would be to maintain, this doesn't take into consideration how much exercise you are doing or reducing calories .  So multiply BMR by activity below.

Activity

Sedentary, little or no exercise  BMR x 1.2

Lightly active                                 BMR x 1.375

Moderately 3-5 sessions            BMR x 1.55

Very active 6-7 sessions             BMR x 1.725

So 1337.5 x (1.55 moderate activity) = 2073.125 so roughly 2000 calories

2000 calories to maintain your weight, however to lose weight you should be in slight deficit, 20 % is a good reduction of calories.

Last calculation:

2073.125 x 0.20= 414.6, so you need to reduce calories by 400.

2073.125 - 414.6 = 1658.5 calories

Well it may seem hard, its not. I am as thick as a whale omelet and i can do this.

So a 45 year old, 65kg, 150cm lady needs to be taking in around 1658 calories per day to lose weight.

If it's too hard maybe i can help you out..

There are other calculations, however this one is simple and there is no body fat measuring involved.

Glenn(i hate calculations) Hill

Ladies at Leisure Gym

how many calories for weight loss, chester le street - 01913874222

calories do i need, i will tell you