How Many Calories Should You Eat?

Summary

Dr. Mike from Renaissance Periodization explains a simple method to determine your maintenance calorie intake by multiplying your body weight in pounds by 15. He details a three-week adjustment period to fine-tune this estimate, ensuring it fits your activity level and individual needs. Maintenance calories should be periodically re-evaluated to account for changes in activity levels and seasons. This dynamic process involves adjusting calorie intake every two weeks based on body weight trends to maintain a stable weight. Dr. Mike also highlights the use of the RP Diet Coach app for more precise calculations.

Takeaways

• 😀 To estimate maintenance calories, multiply your body weight in pounds by 15.
• 😃 For a 200-pound person, this equates to 3000 calories a day.
• 😁 To refine this estimate, monitor your weight over three weeks.
• 😄 Check your weight every three days for the first week and a half.
• 😆 If your weight is increasing, reduce your calories by 250-500 per day.
• 😅 If your weight is decreasing, increase your calories by 250-500 per day.
• 😂 If your weight is stable (within ±0.2 pounds), maintain the current calorie intake.
• 🤣 After the initial week and a half, stabilize your intake based on the average weight trend.
• 😊 Reassess every two weeks to adjust for any changes in physical activity or metabolism.
• 😇 Maintenance calories can change with seasons and activity levels, requiring periodic adjustments.

Q & A

What is the simple formula to estimate maintenance calories?

Multiply your body weight in pounds by 15 to estimate maintenance calories.

How can you adjust your calorie intake if your weight is trending up?

If your weight is trending up, cut your calories by 250 to 500 per day.

What should you do if your weight is trending down while on a maintenance calorie intake?

Increase your calorie intake by 250 to 500 per day if your weight is trending down.

How often should you check and adjust your maintenance calorie intake?

You should check and adjust your maintenance calorie intake every three days for the first week and a half, and then every two weeks thereafter.

Why is it important to monitor your maintenance calorie intake over different seasons?

Physical activity levels can change with the seasons, affecting your calorie needs. For example, you might be more active in the summer, requiring more calories.

What is the significance of the last week and a half of the three-week maintenance period?

The last week and a half of the three-week maintenance period helps confirm if the calorie estimate is accurate and should reflect a steady body weight if it is correct.

What should you do if your weight remains stable during the initial maintenance period?

If your weight remains stable, continue with the same calorie intake as it indicates you have likely found your maintenance level.

What adjustments should be made for individuals weighing significantly less than average?

For individuals weighing between 100 to 150 pounds, adjustments to calorie intake should be smaller, around 150 to 200 calories per day.

How does physical activity influence maintenance calories?

Increased physical activity can raise your calorie needs, so if you become more active, you might need to increase your maintenance calories.

What is a dynamic process in the context of maintenance calories?

Maintenance calories need continuous monitoring and adjustment based on changes in weight and activity levels to ensure they remain accurate over time.