A simple way to calculate your caloric intake

There are a lot of ways to calculate your daily calories, most people overthink this and they get paralyzed. If you want to know how to calculate you calories in a simple way, stick to this post.

What are calories?

Calories are how we measure the amount of energy we eat. It is weird to say it
like it is but this is true! Some foods have higher caloric content than others
and certain macro nutrients have more calories per gram than others. There is a lot of controversy on how to calculate your calories, and this can lead to confusion or overthinking about calculating your calories.

Why you should know how many calories you are eating?

This is to achieve your fitness goals, if you want to keep a certain way you have to know how many calories you are eating, this may seem complicated at the beginning, but you will know how much you eat and you can adjust your caloric intake depending on your goals.

The truth about calorie calculators

Calorie calculators are all over the internet. If you want to get an accurate calculation you can try the Mifflin-St Jeor Equation. This equation takes a lot of different things into consideration. I would post that formula here, but i know that is easier for you to just search Mifflin St Jeor Formula Online and put in your stats. So this is a simple way of calculating calories, lets get to the other way of calculating calories that is fairly simple.

A simple way to calculate your calories

Multiply your weight in pounds times 15 and that will likely be a very accurate number for your maintenance caloric intake. That is if you workout about 3-5 days per week. For example, if you are 160 pounds, multiply that times 15 and you will get 2400 calories which looks very accurate. If you know your weight in kilos, do a simple google conversion and multiply your weight in pounds.

How to know if those calories are accurate?

This will depend on your current situation. Do not get confused. You will need to make sure that you are actually consuming the calories that you think, this will include a very accurate estimation for that you want to download an app like MyFitnessPal where you can track everything you eat you will also need a food scale to measure your food and measures like cups.

Learning to track calories will take some time but you will get there. If that is on check, if you are maintaining your weight ( it can fluctuate a little bit) then those are your maintenance calories. You will need to adjust that with your goals. I have posts on how to lose fat and how to build muscle, those posts include everything about your caloric intake and also training.

Check out this post if you are trying to lose fat: How to lose weight and maintain it

Check out this post if you are trying to build muscle:  How to gain muscle and weight

Those are simple and accurate ways to calculate your caloric intake! Do you have any comments or questions? please let me know!


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