## How to Calculate Your Daily Calorie Needs Using Turbo Fire

9 March 2013 No Comment

One of my most popular  articles is the one I wrote entitled: How to Calculate your Daily Calorie Needs Using Insanity

So I thought since I am starting the Turbo Fire program on Sunday March 10th, I would go ahead and do a second article – about how to calculate your daily calories for the Turbo Fire program.

As I said on my previous article: A common misconception is that you need 2000 calories a day (which is what you find on most food labels). That number actually varies WIDELY based on your age, height, sex, and weight (primarily).

I made another spreadsheet – based off of the Turbo Fire “Fuel The Fire” Nutrition Guide. But unlike the Insanity nutrition guide, which utilizes the Harris Benedict Equation to calculate your basal metabolic rate (or resting calorie needs), the Turbo Fire one uses a very basic equation. And I didn’t like that. So when I made this spreadsheet for calculating your calorie needs – I edited the “Fuel The Fire” calorie equation to include the Harrison Benedict Equation.

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

Next you want to take into account how activity you are OUTSIDE of Turbo Fire. Multiply your BMR above based on your sedentary level:

• sedentary: 1.1
• moderate: 1.2
• highly active: 1.3

Next, you will add in the amount of calories that you burn doing Turbo Fire. I personally burn between 250 and 500 depending on the exercise, but Turbo Fire recommends using the number “650” for average calories burned. This number will vary greatly depending on your level of fitness, age, and current weight. I use a Polar Fit Heart Rate Monitor to determine my calories burned.

Now – if you eat exactly the number of calories you have just calculated – you will not gain or lose any weight. If you want to lose weight, subtract “500” from that number. I hope this has been helpful!