Working out how many calories you need is fairly straightforward. There are many calculators available online that will help you do this quickly and easily.
It’s important to point out first that in order to succeed at changing your calories to meet a goal you have to understand exactly where you are currently. The reason being is if you are consuming way more calories than you should be then cutting them drastically suddenly means you could be setting yourself up for failure.
I only recommend cutting calories drastically and suddenly when you have the professional guidance and support of a coach who knows what they are doing. Not only to make sure that the new calorie/macro amounts are sufficient for you. But many underestimate the emotional and mental effect cutting calories can have.
Calorie Baseline
To set yourself up for success it is important to acknowledge and accept:
If you can accept the above then you are well on your way to losing fat, forever! If you don’t yet know what you are consuming each day then I highly recommend you start here:
Once you have a good understanding of what you are consuming, it should paint a clearer picture of where you may be going wrong. Now let’s look at how you go about adjusting your input (food) to smash your fat loss goals.
What is BMR
BMR = Basal metabolic rate: is the total number of calories that your body needs to perform basic, life-sustaining functions. These functions include breathing, circulation, cell production, nutrient processing, protein synthesis, and ion transport. All that before you have even gotten out of bed, let alone fed the horses!
To find out your BMR you calculate your height, weight, age, and gender. It does not take into account lean body mass and the amount of fat vs muscle you have so using this method will be very accurate if you don’t have lots of fat or muscle. If you do, it is a good starting point if you just want a rough idea.
Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161
So, let’s take me as an example:
I weigh 68kg, 161cm tall and 37years
680 (10 x 68kg) + 1006.25 (6.25 x 161cm) – 185 (5 x 37) – 161 = 1340.25 BMR
You can use this calculator to figure your BMR if you would prefer – it is much easier.
Once you have your BMR number, let’s move on to the next number you need.
What is TDEE
TDEE = Total Daily Energy Expenditure: is an estimation of the total number of calories you burn per day on top of your BMR through activities and exercise. It also includes energy spent on digesting foods known as TEF and general movements known as NEAT.
I would say at this point, understand it but don’t get too caught up in it. Keep it simple for now.
There are a few ways to calculate your TDEE but I am going to keep it simple:
| Status | Description | TDEE Number |
|---|---|---|
| Sedentary | Not riding and a desk job | 1.2 x BMR |
| Lightly active | Riding 1 – 3 days per week | 1.375 x BMR |
| Moderately active | Riding 1-2 horses, 3 – 4 days per week | 1.55 x BMR |
| Very active | Riding Several Horses per day, 5 – 6 days/ week – Actively Competing Regularly / Exercising | 1.725 x BMR |
| Extremely active | Riding Several Horses per day, 5+ days per week– Actively Competing Regularly / Exercising /Active Job | 1.9 x BMR |
KEY INFORMATION – We all tend to think we do more than we do! Be conservative with your TDEE for true success.
The Magic Calorie Number
Now that you have your BMR and your TDEE you can calculate how many calories a day you need to lose body fat. To lose body fat, you must consume less than you expend.
Calories needed per day for maintenance: BMR x TDEE
Using me as an example again:
I go to the gym 6 days a week for a minimum of 2 hours and I ride two horses 4-6 times a week for about 45mins each in addition to working as a Personal Trainer and Soft Tissue Therapist, I can spend lots of time on my feet so I would be extremely active.
My TDEE Calculation is: 1340.25 BMR x 1.9 = 2546 calories per day
Remember: If you cut calories drastically and suddenly it is less sustainable. Your mental willpower will give before your body does. I STRONGLY urge you to go for a lower number, making it more achievable.
I always prefer to underestimate that be generous when calculating this. Going forwards and increasing calories is much easier than going backward and decreasing them!
Calories needed per day for fat loss: BMX x TDEE – 200 calories = The Magic Calorie Number
Using me as an example again:
TDEE Calculation is: 1340.25 BMR x 1.9 = 2546 calories per day
How do I split the calories between the macros
If you remember my post about Body Types, it provides you with a macro ideal based on your body type.
But as I have said in my blog – The Truth about Dieting the majority of people will respond to a balanced diet of all macros
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