Weight Management and Caloric Intake

“Is It Really Simple Math?”

Many have heard the secret to weight loss before. “It’s simple math; you just need to make sure you’re burning more calories than you’re consuming each day.” Is it really that simple? The answer is Yes, and No.

If FAD diets and trendy workouts have taught us anything it’s that there are plenty of options that can work. The hard part is making sure they're sustainable, and that the results stick around through thick and thin (no pun intended). The advertisements and testimonials know to sell us on that last part but it always seems easier said than done.

“How Many Calories Should I Be Eating Then?”

Unfortunately, this usually creates more questions instead of answers. The reality is; there’s no way to KNOW that answer until you’ve rolled up your sleeves and gotten started with the dirty work.

In order to understand how many calories a person should be consuming each day; they first need to know how many calories they’re burning to make sure they’re on the right track. Some of the main factors behind our calorie needs are a combination of our BMR, activity levels, and any known medical conditions.

(BMR) Basal Metabolic Rate - the amount of energy our body uses at rest for basic functions like breathing and keeping warm.

• Calculated using Gender, Height, Weight, Age

• BMR Calculator

Activity Levels - are based on a wide range of things besides just exercising.

• Do you also have a physically demanding job?

• Do you enjoy physically demanding hobbies or play recreational sports?

• Do you have a busy schedule at home with spouses, kids, chores, trips, etc?

The list goes on and any combination of answers means there's more involved than just using an online calculator.

Medical Conditions - some conditions can change the way our body functions meaning we may not be aiming for a stationary target. A variety of scenarios of examples might include:

• Diabetes, Underactive Thyroid, PCOS, Low Testosterone, etc.

• Physical limitations that could limit our ability to move and exercise

• Medications with side effects that could change our energy levels or appetite.

“So What’s a Good Starting Point?”

Most people do well with finding a general standard for their calorie needs. The most important thing to remember is that the effort shouldn’t stop there. The tables below can help you get started but, make sure to stop and ask yourself if there’s anything else about your scenario (BMR, Activity Level, Conditions, etc.) that needs to be considered.

Avg. Daily Calorie Needs - for (Females by Activity Level)

Age	Sedentary	Moderately Active	Active
19-30	2,000 cal	2,000-2,200 cal	2,400 cal
31-50	1,800 cal	2,000 cal	2,200 cal
51+	1,600 cal	1,800 cal	2,000-2,200 cal

Avg. Daily Calorie Needs - for (Males by Activity Level)

Age	Sedentary	Moderately Active	Active
19-30	2,400 cal	2,600-2,800 cal	3,000 cal
31-50	2,200 cal	2,400-2,600 cal	2,800-3,000 cal
51+	2,000 cal	2,200-2,400 cal	2,400-2,800 cal

“What’ll Work the Best For Me?”

Finally, don’t forget that there’s only one of you in this world. Science can be amazing, and it’s reasonable to think that it can get us pretty close to a solution for our goals and needs. However, that doesn’t mean you’ll fail the moment you make a tweak that could work better for you. The goal should be to take your time, organize your plans, and track so you can learn more about what works for you and what doesn’t. That's one of the ways that Health & Fitness Coaching specifically aims to help clients with their goals.

So, what's going to work best for you?

To that question, I say "do whatever you can enjoy the most, for the longest amount of time, without affecting your family and job in the process.”

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Sources:

“DASH Eating Plan.” National Heart Lung and Blood Institute, U.S. Department of Health and Human Services, www.nhlbi.nih.gov/health-topics/dash-eating-plan.

“How Many Calories Do You Need?” Calculate Caloric Needs,

www.checkyourhealth.org/eat-healthy/cal_calculator.php.

Erin Coleman, R.D. “Calorie Requirements for Men & Women.” Healthy Eating | SF Gate, 11 June 2018, https://healthyeating.sfgate.com/calorie-requirements-men-women-9428.html

2015-2020 Dietary Guidelines,

https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines/previous-dietary-guidelines/2015