If you want to know how many calories should I eat to lose weight with exercise, just ask the dedicated folks who came to the 2016 Goal Reset! Overall, new years resolutions don’t work! Why? Because people typically make goals that are two hard, aggressive, and unattainable. Then they hit the gym in January like they were storming the beach at Normandy…CHARGE!!!!
Then after a few week of excruciating PEMS (post exercise muscle soreness), most people quit because it hurts too much to walk over to the printer or it takes all your energy to lift your coffee mug. And thats just not fun!
Knowing how hard this is for most people, I came up with an awesome way to set your goals and start the new year off right with the 2016 Goal Reset.
Calculating Your Calories
Instead of getting all technical, I found simple formula (more like a rule of thumb) to calculate BMR. Your BMR is how many calories you burn if you woke up and just laid in bed all day.
BMR = Your Weight x 10 (women) or 11 (men)
Take that number and multiply it by your activity level:
Calculate your Daily Caloric Needs
BMR x 1.2 for low intensity activities and leisure activities (primarily sedentary)
BMR x 1.375 for light exercise (leisurely walking for 30-50 minutes 3-4 days/week, golfing, house chores)
BMR x 1.55 for moderate exercise 3-5 days per week (60-70% MHR for 30-60 minutes/session)
BMR x 1.725 for active individuals (exercising 6-7 days/week at moderate to high intensity (70-85% MHR) for 45-60 minutes/session)
What you come up with is your approximate daily caloric need for the day to maintain a healthy weight. It goes on the simple adage of calories in calories out. If you want to have a consistent healthy weight loss, subtract 500 calories from your caloric need, and if you want to gain muscle, add 500 calories (just don’t forget your strength program when adding muscle).
Here is an example:
200 lb man x 11 = 2200 BMR
2200 x 1.375 activity level = 3025
3025-500 calories for weight loss = 2525
With a healthy diet of the proper Macronutrients, your 2016 Goal Reset will be on the way to a new year success!
How To Exercise Without Killing Yourself
Did you find how many calories should I eat to lose weight with exercise? You probably discovered that you are eating too many calories or not enough. And that is ok, you have been conditioned for a long time that if you want to lose weight, then don’t eat so much! Thanks Dr. Atkins!!
Trust me, when I started on this calorie intake I started shredding weight when I did it in conjunction with my exercise program.
And speaking of that, here is a way to set your exercise schedule without going overboard:
- 2 days of strength training – Hitting the weights!
- 2 days of cardiovascular training – Treadmill, Elliptical, Bike
- 1 day of stretching on walking – Yoga!
30-45 minutes each day will do the trick for a beginner with smaller goals like:
I want to lose 10 lbs or 2 dress sizes
When I discovered how many calories should I eat to lose weight with exercise I was shocked. My calorie intake was way above my expectations. But now I’m committed! I started a great strength training program, a High Intensity Cardio Program, and cleaned up my diet.
Keeping on track with your goals, and maintaining consistency will be your key to success!!
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