How Many Calories Should I Eat in a Day?

The amount of calories you should eat per day depends on different factors of the person.

In this post, I’m going to be covering everything you need to know to find the perfect amount of calories you should be consuming per day.

track-fat-loss nutrition-facts

How Many Calories Should I Eat to Lose Weigh?

If you are a woman:

Calculation:

(Body weight x 11) – 200 = Calories to lose fat

 

Example:

If you are someone that weighs 170 lbs and want to drop down to 150 lbs:

150 lbs x 11 = 1650

1650 – 200 = 1450

If you are a man:

Calculation:

Body weight x 11 = Calories to lose fat

 

Example:

If you are someone that weighs 170 lbs and want to drop down to 150 lbs:

150 lbs x 11 = 1650

 

 

How Many Calories Should I Eat to Gain Muscle?

If you are a woman:

Calculation:

(Body weight x 14) + 300 = Calories to gain muscle

 

Example:

150 lbs x 14 = 2100

2100 + 300 = 2400

 

If you are a man:

Calculation:

Body weight x 15 + 500 = Calories to gain muscle

 

Example:

150 lbs x 15 = 2250

2250 + 500 = 2750

 

I would suggest eating this amount of food only on your training days. On rest days you should be eating at maintenance or 100 over maintenance if you want to stay lean while building muscle.

 

How Many Calories Should I Eat to Maintain my Weigh?

If you are a woman:

Calculation:

Body weight x 13 or 14 (depending on activity level) = Calories to maintain weight

 

Example:

150 lbs x 13 = 1950

or…

150 lbs x 14 = 2100

If you are a man:

Calculation:

Body weight x 14 or 15 (depending on activity level) = Calories to maintain weight

 

Example:

150 lbs x 14 = 2100

or…

150 lbs x = 2250

 

How Do I Know How Much I am Eating? How Do I Track my Food?

my-fitness-pal

My Fitness Pal

You can start by using a calorie counter, there are many apps out there like My Fitness Pal. The cool thing about this, is that after tracking your foods for several months, you will be able to eyeball what you eat.

Here are some tips you can apply when it comes to tracking your foods: Counting Macros by Greg O’ Gallagher.

I hope you enjoyed this post and if you have any question, leave a comment below.

 

8 Comments

  1. Petar

    It is really helpful, now I know how much I have to eat in order to lose weigh. Keep up the good work!

    Reply
  2. peter

    Wow, your website is really amazing.You are giving me soo many tips! Keepit going man. Love your page!

    Reply
    1. Antonio Alessandro Bianculli

      Thanks Peter:)

      Reply
  3. Julius

    Hey man, that’s awesome! I’ve recently started to really take care of my body and nutrition and actually never saw this simple formula. I’ll actually count it right now and download that app.

    Probably would have found it myself but you did it for me! Thanks, good post.

    Reply
    1. Antonio Alessandro Bianculli

      I’m glad I could help Julius and thanks for the positive comment 🙂

      Reply
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