Tag Archives: counting calories

Counting Calories: The Three Steps to Obtain a Lean Body

Counting calories gives you an insight to the almost precise amount of calories required to get a lean body. According to my experience, this helps in setting up a healthy diet plan, a crucial factor to lose weight without triggering nutritional deficiency.  This is vital to maintain the body composition, and is more useful than timing or breakdown of calories required for losing fat. So, in this article, we shall find an answer to the question as to how many calories should one consume for obtaining a lean body via counting calories.

Before we look at how many calories, you might be wondering how one would reduce the calories this much. In fact, it is quite simple. A few replacements to the food you eat could make all the differences. You could for instance replace whole eggs with egg whites. Why? Since most of the fat in an egg is in the yolk, the calories in egg whites are quite low. The same goes for replacing regular milk with almond milk. Though there are a lot more almond milk benefits compared to regular milk.

First, determine the calories to be burned per day with the help of the formula: Body Weight x 14. However, this equation is for those who lives a sedentary lifestyle, has body fat of almost 20 to 25%, and exercises 3 to 5 times per week. Second, now calculate the calorie deficit that is triggered daily. Herein, most people take a random number, say 500 calories; but it is highly suggested to avoid this because of the risk of starvation. Rather, select a percentage gamut of 15% to 35% calories fewer than the actual calories being burned daily. Third, calculate the calories required on a daily basis.

For instance, for a man of 150 pounds and with total daily burn of 2100 (150 x 14), a 30% calorie deficit would amount to 630 calories. This means that his actual calorie intake should be calorie burned – calorie deficit, which equates to 1470 calories per day. Although health organizations have given out standard figures on how many calories to consume, it is better not eat less than your BMR (calories burned at rest).