How many calories do I need?On average a woman of 19-30 will need 1,500-2,00 and a man of 19-30 will need 2,400-2,600 calories however:
You’ll have do go on your own independent stats from the chart I’ve made below.
The formula is really quite basic:
You need to know how much you burn doing your hourly activity (hourly Burn= HB)
How much you burn off during your day (Daily Burn=DB)
Times this number by the amount of hours you work, I do mine by 12 hours made up of 8 hours and then 4 hours sedentary work.
To work out how many calories you have to burn for a workout, or as banked calories towards weight loss, you then you take that number from your daily calories consumed. (Calorie Intake =CI).
Here is that formula: (HB x 12)=DB DB-CI= Calories over.
Or alternatively if you know how much exercise you’re going to do, add that to your daily burn and work out how many calories you can eat for that day!
To work out yours I’ve created charts:
Jobs and activities and their hourly burn.
My day varies from blogging work to teaching so anything from 136 calories an hour up to 148 for the main 8 hours, then I have a lot of sedentary work.. so 4 hours at 89 calories.
Mine would be: Hourly Burn= My active average is 1111 + 89 x 4 hours =346 + 1111= 1467
Calorie Intake = 1800
INTAKE VS OUTTAKE = 1800- 1467 = +333
So I will have to burn off 333 calories doing a workout,
OR reduce my calories from 1800 down to 1477 calories.
Some people can eat 1800 calories and go out shopping all day, come home and lie on the sofa and STILL lose weight.. This is because shopping is adding to their daily burn, using this list, you can work out your daily burn.
For a list of exercise burns come here:If you are very sedentary and cannot commit to a daily burn that is equal to your calorie intake you will have a +number at the end, which results to weight gain, that is calories towards a pound of fat gained. If you have a minus deficit then you will start losing weight in the long run.
If you have any extra jobs or activities leave a comment below and I’ll update it for you! 🙂