Nutrition is the most important part of living healthy and if you hope to meet your fitness goals, counting calories is vital. The amount of calories you consumer per day depends entirely on the how active you are and what your fitness goals are, but here’s a great equation to help you get started.
Body weight x 10 = Resting Metabolic Rate (RMR)
RMR x 20% = Daily calories burned outside of exercise
RMR + Daily Calories Burned + 600 = Energy Amount
Now that you have your Energy Amount number, compare it to the list below to figure out which level you’re in and how many calories you should be consuming daily. Keep in mind that this equation was created with P90X in mind so it’s taking into account an extreme daily workout of about an hour per day and 6 days per week.
- * 1800-2399 Energy Amount
- * 1800 calories per day
- * 2400-2999 Energy Amount
- * 2400 calories per day
- * 3000+ Energy Amount
- * 3000+ calories per day
So it looks like the holidays are wreaking havok on my diet and my fitness routine. My family came into town, as mentioned in my previous post about Thanksgiving, and all they want to do is eat. That’s just how my family spends time together so I knew it was gonna happen, but I’ve also stopped working out regularly, which is me just being lazy.
I actually did OK for Thanksgiving when it comes to eating well, but since then my eating habits have gotten out of control. I’ve eaten huge meals at various restaurants (Applebees, Chubby’s, Casa Bonita, The Butcher Block, etc.) with my coworkers, my family and my friends. The weird thing is that I almost never go out to eat, but I’ve gone out probably 2-3 times a week in the past month.
One thing I have going for me is that I don’t really gain weight no matter what I eat. I have extremely high metabolism so gaining weight is very difficult, but my real problem is that I want to burn the fat that I currently have and tone my body, and that isn’t gonna happen with poor eating habits.
I’ve finally started getting back on track with my meal plan though and I feel much better already. I just need to get back into a regular workout routine now.