It is important to know the number of calories that our bodies need to perform everyday functions in order for us to adjust our diets according to our bodies’ requirements.
For example, if you are trying to lose weight you will want to consume less calories than what your body actually needs.
If instead, you are trying to put on weight you will have to consume more calories than what your body will actually burn during the day.
The very first step therefore, is to determine How many calories does my body need?
That is why I put together a very simple Excel spreadsheet that will help you calculate how many calories your body burns everyday.
All you have to do is enter your weight (in pounds), and the number of minutes you are planning on actually doing some exercise (there is a box for you to enter the number of minutes per week lifting weights and another for number of minutes per week doing aerobic exercises).
Here you can see a screenshot of the excel spreadsheet. You will need to download it so you can enter your numbers in there, and it will do the calculations for you.
Once you know the number of calories your body needs you will have to set a realistic goal, but we’ll talk about that tomorrow!
This Excel spreadsheet will be really helpful helping you achieve your weight goals (whether you want to gain or lose weight), and point you in the right direction to building muscle.
How Many calories does my body need?
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Click here to download the calorie calculator.
hi, i saw your ad on facebook and thought i’d check it out. i’m very active, i lift weights and bike 5 times a week and i eat healthy to the point that it annoys people, lol. i filled out the spreadsheet, weight 160, minutes to lift weights 3000 and minutes for aerobic training 80. it tells me my expenditure on everyday activities is 2816 which seems extremely high (thats the estimate assuming im not active at all), and that my daily needs are 5050, which also seems extremely high and im pretty sure i get nowhere near that amount. i was wondering what formulas you are using to come up with these results?
Hi!
Thanks for checking it out! I created the spreadsheet based on information contained in the “Total Body Plan” a book published about a year ago.
I have a question for you: Do you really lift 3000 minutes every week? Assuming that you lift seven days a week that equals 428 minutes a day, or roughly 7 hours a day of weightlifting. Maybe you meant to enter 300 instead of 3000?
If you really lift that much, I wouldn’t be surprised that your body needs close to 5000 calories.
It looks like you are doing a great job taking care of your body, working out and exercising a lot. Take care!
[...] Now, how do I do it? First you need to determine the number of calories you will be burning daily (see yesterday’s post). Then, since I want to put on one pound in a week, I will need to consume 500 extra calories a [...]
ah that’s it, i put 3000 instead of 300. so i actually need about 3100 a day which sounds pretty reasonable
perhaps “version 2″ of the spreadsheet could include goals, so it could update the calorie count based on whether you’re trying to put on mass, lose weight, cut fat, etc.
Yeah!
Thanks for the great ide about working on version 2 of the spreadsheet. I’ll make sure to include goals!
Hmm, very cognitive post.
Is this theme good unough for the Digg?
I say Digg it!
How many calories does my body need a day? http://bit.ly/chfbcJ
How many calories does my body need a day? http://bit.ly/chfbcJ