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Using Calories To Reach Your Goals
Manage episode 349274540 series 3419827
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“How many calories should I eat a day?” is a question I get asked, I am thinking, more often than any other question. The thing is, it is actually a much more complicated question than one might think… or, rather, it is a complicated answer. It all revolves around your goals, essentially: Are you looking to build muscle, lean out and lose body fat? Are you just curious about calories because you're looking to maintain your physique and weight as is?
Activity Level | Example | Multiplier
Sedentary | little to no exercise + work a desk job | 1.2
Lightly Active | light exercise 1-3 days / week | 1.375
Moderately Active | moderate exercise 3-5 days / week | 1.55
Very Active | heavy exercise 6-7 days / week | 1.725
Extremely Active | very heavy exercise, hard labor job, training 2x / day) | 1.9
References and Sources
Dietary Guidelines for Americans (USDA) https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
Cava, Edda, Nai Chien Yeat, and Bettina Mittendorfer. "Preserving healthy muscle during weight loss." Advances in nutrition 8.3 (2017): 511-519.
Calbet, Jose AL, et al. "Exercise preserves lean mass and performance during severe energy deficit: the role of exercise volume and dietary protein content." Frontiers in physiology 8 (2017): 483.
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Music by Skilsel
Photo by Boris Kuznetz
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