Have you ever wondered how many calories you should eat each day?
Below are some estimates from Precision Nutrition (PN), the world’s #1 nutrition coaching and education company.
I’m a certified nutrition coach through PN. They are my #1 recommended resource on any topic or question related to nutrition.
If your goal is to lose weight:
- Multiply your bodyweight by 10-12 (if you have a sedentary lifestyle and do minimal exercise)
- Multiply your bodyweight by 12-14 (if you are moderately active and work out 3-4 times per week)
- Multiply your bodyweight by 14-16 (if you are very active and work out 5 or more times per week)
If your goal is to maintain your current weight:
- Multiply your bodyweight by 12-14 (if you have a sedentary lifestyle and do minimal exercise)
- Multiply your bodyweight by 14-16 (if you are moderately active and work out 3-4 times per week)
- Multiply your bodyweight by 16-18 (if you are very active and work out 5 or more times per week)
If your goal is to gain weight:
- Multiply your bodyweight by 16-18 (if you have a sedentary lifestyle and do minimal exercise)
- Multiply your bodyweight by 18-20 (if you are moderately active and work out 3-4 times per week)
- Multiply your bodyweight by 20-22 (if you are very active and work out 5 or more times per week)
For example, imagine a moderately active woman who weighs 150 pounds and wants to lose weight. She would want to aim for 1800-2100 calories per day (150 multiplied by 12-14).
As another example, imagine a very active man who weighs 180 pounds and wants to gain weight. He would want to aim for 3600-3960 calories per day (180 multiplied by 20-22).
Of course, the types of calories you consume is important. All calories are not created equal.
However, the numbers above will give you a sense of where you should try to be based on your goals, activity level, and current weight.
Many people eat way too many or way too few calories each day, based on their goals, activity level, and current weight.
If you aren’t happy with your body composition and/or energy level, I’d suggest tracking your calorie intake for at least a few days. The results might be eye-opening.
About the Author
Pete Leibman is a well-being and peak performance expert and the Founder of Arlington Sports Conditioning (ASC). Over the last 15+ years, Pete has helped thousands of people get faster, stronger, and fitter. Pete is the author of two books and more than 300 articles. His work has been featured through Fox, CBS, Fortune, Business Insider, and many others.
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