How to Calculate your Daily Calorie Needs Using Insanity
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There are a lot of equations out there that determine how many calories you need. 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).
Click Download Calorie Calculator if you want to download a user friendly spreadsheet – where I can calculate your calorie needs FOR you
In medical school, they teach us that when you need to quickly estimate someone’s calorie needs (ie in a physician’s office), to use the following formula:
(weight (kg) * 24) + (weight (kg) * 24)/2
So for me, at 114 pounds (or 114/2.2=51.8 kg):
(51.8*24) + (51.8*24)/2 = 1243+621=1881
Now this is assuming a relatively sedentary lifestyle. This is the number of calories that I would need daily if I didn’t workout, to MAINTAIN my current weight. If I wanted to lose 1-2 pounds a week, I would reduce that by 500 calories and try to consume roughly 1381 calories a day.
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However, like I said, calculating your calories should really take into account your age, sex, and height as well. So the more accurate method is to use the Harris Benedict Equation, which is what is employed by the INSANITY NUTRITION GUIDE.
For women, this equation is: 655 +(4.35 x weight)+(4.7 x height)-(4.7 x age)
For men, this equation is: 66+(6.23 x weight)+(12.7 x height)-(6.8 x age)
This equation calculates out exactly what you NEED just to function. And then you have to use an additional factor in order to determine how many calories you have to eat based on your lifestyle.
1.2 Sedentary Little to no exercise
1.375 Lightly Active Light exercise (1 to 3 days/week)
1.55 Moderately Active Moderate exercise (3 to 5 days/week)
1.7 Very Active Hard Exercise (6 to 7 days/week)
1.9 Extremely Active Hard daily exercise and/or physical job
So you take your number form the Harris Benedict Equation, and then multiply it by your factor for lifestyle. AND THEN you can subtract your 500 calories a day to lose 1-2 pounds a week.
Confused? Click below to download the Insanity Calorie Calculator:
|Thanks for stopping by! My name is Ashley. I am a 29 year old, married, pediatrician, crafty Jewish blogger from Phoenix. I'd love to help you make a healthy life change! And it just so happens that I am PREGNANT and getting a group of pregnant women together to workout and stay healthy starting February 15th!! Get your challenge pack, I'll send you a free blender, and I will bring you into my challenge group. I'll push you and motivate you and keep you on track! Not Pregnant? I've got another challenge group just for YOU! Shoot me an email at Ashleysh22@gmail.com! or make me your coach for FREE today and we can discuss how to reach YOUR goals!|