How Many Calories Should You Eat Everyday?

From Turbofire Nutrition Guide, Fuel the Fire



Step 1:  Calculate your Resting Metabolic Rate (RMR).

Your current body weight X 10 = RMR

Step 2:  Calculate your Daily Activity Burn (DAB) based on your current activity level (outside of your daily planned workouts).

Sedentary - RMR X 10% = DAB
Moderately Active - RMR X 20% = DAB
Very Active - RMR X 30% = DAB

Step 3:  Add calories burned from your Daily Exercise (DE).  This will vary.  Try to find out by googling number of calories burned during whatever activity you do.  For example, a good average number for a Turbofire class is 650 calories per day.

Step 4:  Subtract or add your Caloric Deficit (CD) or Surplus.  This is the number of calories you would like to cut out (or add) of your current diet in order to lose (or gain) weight.  A deficit of 500 calories a day averages to a loss of about one pound per week.

Step 5:  Put all those numbers together to find out how many calories you need.

RMR + DAB + DE - CD = YOUR CALORIE TARGET

Don't use a calorie deficit that's more than 1,000 calories a day for your regular diet.  A deficit that drastic is only okay for less than a week or for cleansing purposes.  If you go without enough calories for too long, you'll lack the nutrients to properly recover from your workouts.  This can lead to hitting a plateau.  Your body will also break down in the form of an injury and/or an illness, so don't do it.