Calculating weight loss calories is not all that difficult. But it is important to take your age and metabolic rate into account. Unfortunately, metabolism slows down with age, which means the old you get the more you will have to cut calories in order to lose weight. Follow this simple formula to find your weight loss calories and structure your nutrition to achieve your goals in no time.
Step 1
Multiply your weight in pounds by 11. For example, if you weigh 120 lbs., calculate as: 120 x 11 = 1320. This preliminary calculation takes into account the number of calories typically burned per pound of body weight.
Step 2
Choose your metabolic factor based on your perceived metabolic rate. If you have fast metabolism (cannot gain weight) and are under the age of 30, use .40; 30 to 40 years old use .45; and over 40 years old use .40. For moderate metabolism, meaning you can either gain or lose weight relatively easily, under 30 use .40; 30 to 40 use .35; over 40 use .30. If you have a slow metabolism (cannot lose weight), under 30 years old use .30; 30 to 40 use .25; and over 40 use .20. Your metabolic factor takes your metabolic rate into account.
Step 3
Multiply your metabolic factor by your result from Step 1 (body weight x 11). If you weigh 120 lbs. and are 35 years old and with a fast metabolism, multiply 1320 x .45 = 594.
Step 4
Add the result from Step 3 (594) to the original calculation from Step 1 (1320). For example, add 1320 + 594 = 1914. This gives your daily maintenance calories to stay at the same weight.
Step 5
Subtract 500 to 750 calories from your daily maintenance total in order to get your weight-loss calories. These calories can be divided into five to six smaller meals to keep your metabolism elevated all day long. Once your desired body weight has been achieved, you can recalculate your new maintenance calorie level with the same formula and eat that amount to maintain your result.
References
- "Combat the Fat"; Jeff Anderson; CQC LLC, 2008
- "Optimum Anabolics"; Jeff Anderson; CQC LLC, 2004
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