Last week we spoke about calories. It was just a short explanation on what calories actually are and what we use them for. If you missed it you can go into blog posts and look for the one titled, “Explaining Calories.”
This week we’re going to go over how many calories you need. This varies from person to person based on a number of factors. Your age, weight and activity level all play a role in calculating how many calories you need daily.
There are quite a few different methods you can use to calculate your total daily energy expenditure (TDEE) (the number of calories you need/day) but I am just going to touch on two.
The first method is to use a TDEE calculator. They’re very easy to find. Just google “TDEE calculator” and you’ll find some very good ones. You’ll punch in a few figures and it’ll calculate how many calories you need.
This method is the more accurate of the two but for someone who hasn’t used calories before, this number will mean very little if you don’t know how to apply it to your eating.
This is a link to a great TDEE calculator: https://tdeecalculator.net/.
Method 2 takes a bit more work but is based on your current diet. For this method you’ll keep a food diary of EVERYTHING you eat and drink for about two weeks. Over this time you’ll also weigh yourself at the start, middle and end of the two weeks.
With this information you’ll be able to track whether your current diet is causing you to gain weight, maintain weight or lose weight.
You’ll also be able to make adjustments to your diet depending on your goals.
This method is less accurate but is really helpful if you’re not comfortable counting calories.
Neither of the methods I’ve listed here are completely foolproof but will serve as more of a guideline and a starting point. Invariably, you’ll need to make ongoing adjustments to these numbers based on your lifestyle and goals.
Next week I’ll touch on the best way to measure calories but if you have nay questions before then just drop me a message.