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LIVE24SEVEN // Fashion, Health & Beauty F I TNE S S – CALOR I E INTAK E


How To Work Out Calories/Macros For Fat Loss goals


Live 24-Seven’s Fitness Expert Luciano Kydd, gives you the advice you have been asking for…


one for males. It will work out an estimate of her, RMR (resting metabolic rate) basically the energy required to stay alive with no activity.


Using the formula above her RMR = 1355 calories to start with.


n She then needs to multiply her (RMR) calorie needs by her daily activity level, which has 5 levels starting from level 1: someone who is sedentary to level 5: someone who does excess activity. She then needs to multiply her (RMR) calorie needs by her daily activity level.


Summer is quickly approaching and I hear you say, ‘I have been hitting the gym hard, eating healthy and still nothing is changing’.


‘How much should I eat? Where should my calories come from as I’m trying to lose some body fat for the summer?’ are common questions I’m often asked when it comes to nutrition.


Chances are you’re still consuming more than is currently needed. So here’s what to do in the simplest way possible:


Step 1. Work out your Calorie needs Eat fewer Calories (ie: energy) than you burn and you’ll drop fat. That is regardless of how many times you eat a day, when you eat or what you eat, especially for the non-athletic population ie that’s you!


Today we’re going to look at a female with data; Aged: 35yrs, Weight: 59.1kgs, Height: 165cm, Participates in 3-5 days of activity per week and in good health.


n I’ll plug in her data using the popular method call the Harrison Benedict formula: (655) + (weight in kgs x 9.6) + (height in cm x 1.8) – (age x 4.7). This formula is specific to the female population; there’s a separate


THE DIFFERENT LEVELS: Level 1: sedentary Level 2: Light activity


Little/no exercise and in active desk job Light exercise/sport 1-3 days/week


Level 3: Moderate activity Moderate exercise/sport 3-5 days/wk Level 4: High activity Level 5: Extra activity


Hard sport/exercise 6-7 days/wk RMR x 1.2


RMR x1.375 RMR x 1.55 RMR x 1.725


Very hard exercise/physical job or 2 a-day training RMR x 1.9


For the purpose of this article we will use the RMR of 1.55 as this is the activity level of this female in the article.


1355 calories from above x 1.55 (moderate active level female) = needs 2100 calories per day to start with to maintain her weight. Seeing her goal here is fat loss, she now needs to create a calorie deficit from her 2100 calories starting by reducing her food intake by either 10-20%, which will give her these figure of 10% of 2100 = 1890 calories for gradual fat loss, or 20% of 2100 = 1680 calories for a more rapid fat loss process. Either way using these figures will start the process of fat loss if consistency and discipline is maintained in the coming weeks and months.


In my experience it’s best to start at the higher calorie intake, in this case 1890 calories and work her way down as she will have more wiggle room as time progresses and the plateau comes around (which will happen in due course), than to start to low on a calorie deficit of 1680 calories and not having much room to move when things begin to stale.


In next month’s article, I will show how the female above will then break down her figures of 1890 calories into protein, carbs and fat ie: her Macros, which will be step 2; to know what amount of food in each quantity is to best consume to get better results.


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Luciano Kydd


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