Keep in mind, this is caloric intake for your current weight. As you decrease, you will obviously need to eat less.
These results will help you to know how many calories you need to maintain your current weight, and the number of calories needed per day to achieve your goal weight in a healthy, steady manner.
You need 3566.1 calories per day to maintain your current weight without exercise.
You need 2806.8 calories per day to reach your goal weight slowly and maintain that weight without exercise.
If you reduce your current caloric intake to 3066.1 calories per day you will lose one pound per week without exercise.
If you increase your current caloric intake to 4066.1 calories per day, you will gain one pound per week.
Exercise and Calorie Needs
If you exercise for 30 minutes each day, you may increase your caloric intake to 3931.7 calories per day and still maintain your current weight.
If you exercise for 60 minutes each day, you may increase your caloric intake to 4397 calories per day to maintain your current weight.
If you exercise for 30 minutes each day, you will be able to reach your goal weight with 3088.8 calories per day.
If you exercise for 60 minutes each day, you will be able to reach your goal weight with 3447.8 calories per day.[/quote]
I have been tracking my daily diet and micro-nutrients for the last month using the pc version of fitday, and for about a month before that using their free online version. At the beginning of the year I had cut back my overall daily calories to 1,500 - 2,000 calories per day. My diet is very balanced using the ABS diet as a guide.
I can feel the lack of energy this low calorie intake has on me so I’m increasing the calorie count to 2,500 - 2,800 calories a day. And after reviewing Thibs nutrition article I’m adjusting the diet to include more good fats. Another thing I will be adding is more suppliments. I currently dont take any other then the occassional whey protein my son uses when he’s home (he plays college football).
On the workout side, I will start the HIIT training program today. I dont suspect that I’ll be able to go through the entire workout routine with all the reps, especially the X 15 sets, but i should be able to due 65-75% percent of the program and i can adjust from there.