Calories are the theme for podcast #140.

It is timely because this is February 28th. I have a funny feeling that a number of people who had great expectations for losing weight this year have given up.

Don’t give up. Just try a different approach.

Why should I listen to you about nutrition?

• I have certifications out the wazoo for this very subject.
• I have a solid track record with my clients for weight loss.
• I am not trying to sell you anything.

Here is a brief summary of the podcast.

I would love to have you as a subscriber on Itunes. You can find me here at https://itunes.apple.com/us/podcast/m-factor-fitness-funkcast/id736197825?mt=2

Is a calorie a calorie?

Yes, there have been many studies that prove, at least for weight loss a calorie is a calorie. A number of studies have people losing weight eating anything from McDonalds to Doritos and losing weight. The key is that they measured portions.

When is a calorie not a calorie?

Even though you can lose weight by eating junk food, you will pay a price in the end. Junk calories have little to no nutritional value.

Who should count calories?

I think everyone should get a good idea of how much they should be eating. Don’t go down that rabbit hole of tracking everything you eat. Personally, I would rather get poked in the eye with a sharp stick than write down everything I eat. I just don’t have the temperament.

Can you accurately measure how much you should eat?

Please don’t ask me exactly how much you should eat. There are way too many variables. Instead, get the big picture and get close. In the calorie game pretty good is good enough.

How do you figure out caloric intake?

Here is an easy formula I learned a long time ago. It is more accurate than a lot of the software out there.

Terms

Weight– how much you weigh.

RMR– resting metabolic rate. How many calories you burn without moving.

Activity Factor- How many calories you burn per day moving around. Be safe and use 1.3.

Workout calories– how many calories you burn working out.

See, I told you this would be easy.

Women’s formula for daily caloric intake.

Your weight x 10. Example 150 x 10= 1500 calories per day RMR

Add in your activity factor which is almost always 1.3. 1500 x 1.3= 1950 calories.

Figure out approximately how many calories you burn exercising per week.

4 workouts at 400 calories= 1600 calories per week or 228 per day.

Add that to your total and you have a good estimate of your daily caloric needs.

In this case we are talking about 2178 calories.

Men’s Formula for daily caloric intake.

These are my numbers. Last body fat test I was at 11%.

Your weight x 11. Example 245 x 11= 2695 calories per day RMR

Add in your activity factor which is almost always 1.3. 2695 x 1.3= 3503 calories.

Figure out approximately how many calories you burn exercising per week.

Running 20 miles per week at 180 calories per mile = 3,600

4 workouts at 500 calories= 2,000 calories per week.

Add both together and you get 5,600 calories /7= 800 calories per day.

Add that to your total and you have a good estimate of your daily caloric needs.

In this case we are talking about 4303 calories per day.

What do these numbers mean?

Eat that many calories and you will stay the same weight.

Eat 300 more calories pr day to gain weight.

Eat 300 less calories to lose weight.

If you have any of the following symptoms:

• Trouble losing weight.
• Trouble sleeping.
• Irritability.
• Poor memory
• Constantly sick

There may be a very easy cure for you. Eat more.

If all this is too much of a bother, just go with this.

Eating Plan for Women

Eating Plan For Men