There are lots of different online tools and Apps including My Fitness Pal and Fitatu to work out how many calories your body needs, but one way to simplify it as much as possible to as least give you a baseline is this:
Your Weight in Pounds × 14 = Daily Metabolic Rate
For an effective fat loss ratio, change the number from 14 to 11 and multiply by your weight in pounds.
How it Works
For example, I weigh 185 lbs, which means I have up to 2509 calories to consume each day.
Why it’s so Simple
This is a surprisingly accurate way to calculate our metabolic rate and ends the confusion over activity level, body fat percentages and we don’t even need to know our height.
How to Test This
In order to test this personally to see if it’s right, I need to track my calorie intake accurately for 3-4 weeks and then take some measurements again.
If I’m consistent in this and my waist (and possibly weight) have stayed the same or increased, then I know that my activity level was actually lower than what I had estimated and I can adjust my calorie intake accordingly.
The more consistent we are in tracking our calories, the more accurate we can be in making adjustments which takes the guess work out of it and ends the frustration of never seeing our bodies change.
If you’re guessing, you’re messing!
Try this simple (yet scientific) method if you’re getting frustrated with your lack of progress.
- Measure your waist and weight to get a baseline. (Measure your thighs and upper arm circumference too for extra data)
- Track your calorie intake using a simple app.
- Test after 2-4 weeks by taking measurements again.
- Make adjustments to your calorie intake accordingly.
- Retest 2-4 weeks later.
Be patient and trust this process.