How much "fuel" do you need? We talked about this last night on a video conference call for our Holiday Huddle Challenge. Here is the super easy formula. If you want the "more accurate" detailed way of doing this, private message me.
1) Multiply your current weight by 11.
2) Multiply that number by YOUR activity level.
1.2 for light exercise
1.5 for moderate exercise (3 to 5 days a week)
1.7 for heavy exercise (5 to 7 days a week - athletes!)
3) Voile! You have your expected energy (food) needs.
Example: 175 pound person x 11 = 1,925
1,925 x 1.5 (hypothetical moderate exercise)
= 2,887.5 calories needed to maintain that weight
If one wants to lose weight, that requires a 3500 calorie deficit to shed 1 pound. If this person wanted to shed 2 pounds a week, consuming 1,887.5 calories per day for one week would do the trick.
Here is where the rubber meets the road. Let's say this same person now weighs 150. Using the same formula, the new energy requirement to maintain that 150 pound body is only 2,475! People yoyo alot as they don't change this when the time comes. Check out the "Portion Distortion" photo below.
It's about maintaining a healthy lifestyle forever, peeps! We got this!!