Calculating Caloric Intake Calculating your caloric intake shouldn't be your main concern, but if you need to know, follow our formula. Many clients are always asking me: ” do you know what my caloric intake should be?” And, my response is always the same: “it really depends…” It’s not that I am trying to avoid the question, rather it’s simply me trying to explain that it varies from person to person. As a Group Fitness Head Instructor I need to make the best recommendation to our clients on an individual basis. Now, the FDA recommends a generic daily intake of approximately 2,000 calories per day, which is a bad recommendation. However, it’s not a “one size fits all” recommendation. And, sometimes I tell my clients stick with the recommended 2,000 calories per day right now. The other thing I tell my clients is that if they follow our basic nutrition guide, they will begin to develop healthy eating habits, which is what we are looking for. And, if you are are eating healthy, then you don’t typically need to count calories. Seriously… If you are eating a balanced diet that does not include foods that are fried, processed, high in sugar, preservatives, and basically “unnatural” -- calorie counting is pointless. When was the last time a doctor said, be careful on how much fruits and veggies you eat, you may exceed your daily caloric intake… NEVER!!! But, since this is a question that is asked by my clients frequently, I decided to post this on our blog. Here is a basic formula to calculate how many calories you should consume in a single day.

1) Take your weight and multiply it by 11. That’s roughly your basal metabolic rate. 2) Multiply that by 1.6 and that’s your basic daily caloric expenditure. 3) Now… multiply the number of minutes you weight train each week by 5. And, multiply the number of minutes you do cardio each week by 8. 4) Add the two numbers above (from step 3) and divide by 7 to get your daily exercise caloric expenditure. 5) Add your basic daily caloric expenditure and your daily expenditure and your daily exercise caloric expenditure to get your daily caloric needs.
Subtract 500 calories a day to lose 1 pound per week, or 1,000 calories per day to lose 2 pounds per week. If you would like to learn more about our Westminster Fitness Classes, please call us at: 720-248-0449 or simply fill out the form at the bottom or top right of this page.

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