How Much To Eat
You’ve started eating healthy, and know roughly what to eat. Now we add in how much to eat. We’ll begin with a baseline, and modify as needed.
Estimation Method
Start with your body weight in pounds, multiplied by your activity level, to get the amount of calories (kilo calories) you need to consume to maintain your current body weight.
- Sedentary – x10
- Sedentary Job – x12
- Slightly Active – x15
- Moderately Active – x17
- Highly Active – x20
If you are 160lbs and slightly active:
Weight in pounds 160 x Slightly active 15 = 2400 calories
- To gain weight: add 500 calories to the total above
- Weight gain doesn’t equate to muscle gain
- Beginners can expect to gain 15lbs to 20lbs of muscle in the first 3 years*
- Intermediate – 5lbs to 10lbs in the next 2 years*
- Advanced – 5lbs till you’re done lifting*
- Weight gain doesn’t equate to muscle gain
- To lose weight: subtract 500 calories from the total above
- Usually you will see a large drop in body weight in the first week, due to water loss and gastric emptying.
*These numbers are for a male natural lifter, starting from an average height and body weight. This does not cover extreme under weight.
Counting Method
Tracking your calorie intake for 5 weeks will give you the most accurate results. However, I only recommend this method if estimating is not producing results.
Start by tracking daily calorie intake and daily weight.
- Weigh yourself in the same conditions: clothing, time, hydration, etc.
- Ex. Same clothes, in the morning, after drinking a cup of water, and going to the restroom.
At the end of the 5 weeks you will have all your average weights and weekly calories.
Week 1: average weight 172.4lbs, average calories 3700
Week 2: average weight 169.2lbs, average calories 3700
Week 3: average weight 167.4lbs, average calories 3800
Week 4: average weight 166.6lbs, average calories 3600
Week 5: average weight 165.0lbs, average calories 3600
Now we compare the average of week 2 + 3 with week 4 + 5.
Week 2 + 3 average = (169.2lbs + 167.4lbs)/2 = 168.3lbs — (3700 calories + 3800 calories)/2 = 3750 calories
Week 4 + 5 average = (166.6lbs + 165.0lbs)/2 = 165.8lbs — (3600 calories + 3600 calories)/2 = 3600 calories
With the above example you lost 2.5lbs with an average daily intake of 3675 calories.
2.5lbs of fat = 3500 calories x 2.5lbs = 8750 calories/28 days = 312.5 calories + 3675 calories = 3987 calories.
3987 calories is the amount of calories you would need to maintain your body weight.
Keep in mind that weight loss isn’t always linear. It is common to see 2 – 4 weeks of scale weight stalling followed by a drastic weight change over night. As long as you are tracking properly and sticking to the plan, results will follow.
Check the link for steps to Standardizing Your Portions