Counting Calories 101

Blog Post by Coach Kayli

NCI Certified Level 1 Nutrition Coach, NASM Certified Personal Trainer, Woman's and Gut Health Specialist

Calculating your calorie needs can be a bit complicated because you have to factor in a number of variables, including your weight, height, age, gender and activity level. But you can get a ballpark estimate using this simple formula:

1. Figure out a goal weight.
   
2. Multiply that number by 12. 
   

For example, at 5-foot-5, let’s say your goal weight is about 140 pounds: 140 pounds x 12 = 1,680 calories each day for weight loss. You certainly don’t have to hit this exact number each and every day, but it’s a good reference range. In fact, I think it’s a good idea to create a range around that number, and for you, a reasonable and effective range would be between 1,400 and 1,800 calories. 
And of course, the type of calories you’ll be eating matters, too. Focus on plenty of produce and lean protein (fish and seafood, skinless chicken, lean meat, beans, and lentils), and enjoy moderate amounts of whole grains and healthy fats. 
Now if you are seeking to build muscle your simple formula would look like this:

1. Take your current weight.
   
2. Multiply that number by 16. 
   

For example, if you currently weigh 120 pounds: 120 pounds x 16 =1,920 calories each day for muscle gain.
You can do this!