How to Calculate Your Daily Calorie Needs Using Turbo Fire
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.
If you would like to calculate your calories without downloading the Excel Spread Sheet Above – Let me walk you through it.
Basically you start with the Harris 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!
Confused? – I uploaded mine into google documents and you can download it below!
If you are ready to try out Turbo Fire – Or just want me as your coach – I’d be happy to help you!
|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!|