A Simple Guide to Calculating Your Calories.

Calculating your daily caloric needs is essential for anyone looking to lose weight, gain muscle, or maintain their current physique. Layne Norton, a renowned bodybuilder, and Jeff Nippard, a professional fitness coach, have provided several methods and tips to help you calculate your calories. Here’s a comprehensive guide to help you navigate through their wisdom.

Understanding Your Basal Metabolic Rate (BMR)

Your BMR is the number of calories your body needs to function at rest. Both Norton and Nippard emphasize the importance of understanding this figure. You can calculate your BMR using the Mifflin-St Jeor equation:

The equation provided is part of the Mifflin-St Jeor Equation, which is commonly used to calculate the Basal Metabolic Rate (BMR) for men. BMR represents the number of calories your body needs to maintain basic physiological functions while at rest, such as breathing and maintaining body temperature. Let’s break down the equation:

BMR= 10×weight in kg+6.25×height in cm−5×age in years+5

• Weight in kg: This is your body weight in kilograms. The equation multiplies this by 10, signifying the energy requirement (in calories) for maintaining current body weight.
• Height in cm: This represents your height in centimetres. The 6.25 multiplier indicates that height also plays a role in determining your BMR. Generally, taller individuals will have a higher BMR.
• Age in years: Age is multiplied by 5 and then subtracted from the equation. The rationale behind this is that as you age, your metabolism generally slows down, and hence your BMR decreases.
• +5: This constant added at the end is an adjustment factor specific to men.

Together, these components create an estimate of the calories your body requires at rest. It’s an essential starting point for anyone looking to understand their daily caloric needs, whether they are planning to lose weight, gain muscle, or maintain their current physique.

Let’s consider a hypothetical male client named “John” for our example calculation. Here are John’s stats:

• Age: 30 years
• Height: 180 cm
• Weight: 80 kg

We’ll use the Mifflin-St Jeor Equation for men to calculate their Basal Metabolic Rate (BMR):

BMR = 10 x weight in kg + 6.25 x height in cm – 5 x age in years + 5

Substitute John’s stats into the equation:

BMR = 10 x 80 kg + 6.25 x 180 cm – 5 x 30 years + 5

First, calculate each part:

10 x 80 = 800

6.25 x 180 = 1125

5 x 30 = 150

Now, sum them up and apply the operations:

• BMR = 800 + 1125 – 150 + 5
• BMR = 1925 + 5
• BMR = 1930 kcal/day

According to this calculation, John would need approximately 1,930 calories per day to maintain basic physiological functions at rest. This is his BMR, and it’s a starting point for understanding his daily caloric needs. To get a more accurate estimate of his total daily caloric needs, John would need to factor in his activity level as well.

Incorporating Activity Level

Once you have your BMR, you need to multiply it by an activity factor to determine your daily caloric needs. Layne Norton recommends considering the following activity levels:

• Sedentary (little exercise): BMR  1.2
• Lightly active (light exercise): BMR  1.375
• Moderately active (moderate exercise): BMR  1.55
• Very active (hard exercise): BMR  1.725
• Super active (very hard exercise): BMR  1.9

So what does Johns caliries look liek now? With his new gym routine and adding in some walking we estimate his new activity level to be Moderate.

BMR = 1930 kcal/day 

Moderately active (moderate exercise): BMR  1.55

1930 x 1.55 = 2,991kcal/day 

Understanding Macros

Protein, fat, and carbohydrates are the primary components of your diet. Allocating calories in the following manner:

• Protein: 1.2 to 2.2 grams per kilogram of body weight (remove these calories first) 
• Fats: 20-35% of total remaining calories
• Carbohydrates: Remaining calories

Adjusting for Goals

It’s important to adjust your calories based on your specific goals:

• Weight Loss: Subtract 300-500 calories (or 15%) from your daily caloric needs.
• Muscle Gain: Add 250-500 calories to your daily caloric needs.
• Maintenance: Stick to the calculated daily caloric needs.

So if John was looking to lose weight on his new plan his calories would look like this:

1930 x 1.55 = 2,991- 500 = 2,4991 kcal/day 

Tracking and Adjusting

Regular tracking and adjustment are crucial. Using tools like MyFitnessPal, Carbon Diet Coach or Macrofactor and constantly monitoring your progress. If you notice stagnation or unexpected changes, adjust your calories and macros accordingly.

Calculating your calories is not merely a mathematical task; it’s a customized approach to understanding your body and your goals. Emphasizing consistent tracking, understanding your body’s specific needs, and staying committed to your plan will help you reach your desired outcomes.