Ever wonder, if you’re not keeping track, how many calories you eat in a day? I used to wish I could just get a device that alerted me when I hit 2,000 calories so I could just stop eating for the rest of the day. With all the new techy gadgets coming out, maybe this one’s not so far off. Until that day comes, there’s another way to figure out how approximately many calories you’re eating to maintain your current weight.
Though peoples’ bodies burn calories differently, this formula offers a rough approximation:
- To calculate average daily caloric intake, multiply your body weight by 13. If you’re a very committed athlete, who gets far more beyond the recommended 30 minutes per day, multiply your body weight by 15.
- For example, if you weigh 250 pounds, it’s likely you ingest about 3,250 a day to sustain that weight (the math would be 250 * 13 =3,250 or 250 * 15= 3,750 for the super athlete).
- What this means is, if the average recommended caloric intake for women is 2,000 and 2,500 for men, a 250 pound person would be eating an extra 1,250-1,400 calories or so a day.
- Burning one pound of body fat requires, on average, using 3,600 calories.
- Limiting caloric intake to the recommended amount would result in losing 2.43 pounds a week (and most weight loss plans reduce calories way more than this, which is partly what sets up failure).
Since you can’t quit food, the minimum time required to expect to lose, say, 50 pounds, would be 20 weeks, or 5 months. And as an added bonus, this transitionary time will help you to adopt better eating habits that’ll keep off unwanted pounds. But think of it this way—in just 5 months, you could finally be finished trying to lose weight instead of feeling guilty about another binge session.
To put this into perspective, think about what you were doing 5 months ago and how quickly that time has probably flown by. If you had committed to a lifestyle change five months ago, you would already have reached a healthier weight.
*I suspect you haven’t come across this, but if you feel like you might have read this before, it is based on a post from my trial-run site.