A common question that I always get asked from clients and friends is, what’s the best way to keep track of what I’m eating — portion sizes, calories, etc.? If you really want to get those “calories out,” you need to know exactly what you’re putting in. That’s where eating the right portions and counting calories comes in.
Start keeping a written record of absolutely everything you eat throughout your day — and be detailed! For example, don’t just write down chicken. Write down how it was prepared and how much you ate-or another option to keep track of your calorie count is to download myfitnesspal app. By using these simple methods, you can make sure you are eating the right amount of calories to achieve your weight-loss goals.
At first you should measure and weigh your food to figure out exactly how many calories you’re consuming. It is important to make sure you are always measuring raw; when food is cooked, it is more dense and has more calories. I know measuring everything can be tedious, but it won’t take long for you to know by heart what a cup of milk looks like or how many ounces of chicken are in a small breast. Before you know it, you’ll be eyeballing your portions like a pro.
If you are unsure of how many calories you should be eating a day then here is how to calculate BMR ( Basal Metabolic Rate) this is your daily energy expenditure in calories without contributing from exercise, this is the amount of calories you need to consume daily to maintain your functions if you were comatose
Male: (10 x weight) + (6.25 x height) – (5x age) + 5
Female: (10 x weight) + (6.25 x height) – (5x age) -161
You can also calculate Your Total Daily Energy Expenditure (TDEE)
This is the total calories your require on a daily basis of BMR and calories required from normal daily activity (NOT EXERCISE) like walking, working, chores, etc.
Light active: light exercise/sport 1-3 days/week = BMR x 1.375
Moderately active: moderate exercise/sport 3-5 days/week = BMR x 1.55
Very active: hard exercise/sport 6-7 days/week = BMR x 1.725
Extra active: very hard exercise/sport and physical job = BMR x 1.9
TDEE = BMR x activity level
If you wish to lose weight then you need to eat less calories to workout your daily calorie intake for that is BMR-500kcal however if you wish to gain muscle you need to do the opposite you need to add more calories onto your daily allowance
BMR + 200kcal.
These calculations are merely a good starting point to get going with your eating plan, you may need to adjust them based on results. key thing is to remember is it’s all about getting the balance right don’t stop eating what you enjoy eating, do it in moderation.
If you required any guidance on this then please get in touch with Streamline Personal Training