12 Feb How I Calculate My Clients Daily Calorie Needs For Weight Loss
How I Calculate My Clients Daily Calorie Needs For Weight Loss
This is going to be a very straightforward article on how I calculate my clients daily calorie needs for weight loss and it will work for both men and women. There will be no story telling, no funny digs at myself in order to try and make my writing entertaining, just an article that will get straight to the point and detail how I go about estimating my clients TDEE (Total Daily Energy Expenditure). In the next article, I will then walk you through, how I break down their individual macros to put them in the best place to lose weight.
I am not suggesting that my method is the only way or suggesting that it is the best way to calculate a persons calories. All I can do, is show you how I go about it, as it has worked time and time again for my clients when they have come to me for help to lose weight. Should you be looking to lose weight or change your body shape then it may just work for you as well and so I say to you, give it a go. Alternatively, feel free to email me (firstname.lastname@example.org) or contact me on snapchat, as I am always happy to help and would be more than happy to work it out for you. FREE OF CHARGE.
First, a little background on the method I use and why I use it, then we will get into the math’s and calculations. Before you go running to get out your year 9 algebra books to ensure your mathematical skills are up to scratch, be assured that the math’s we will be using is VERY simple and I am sure even a 6th grader could work it out. So stop stressing and having flash backs to those horrible days stuck in math’s class and just breathe.
The Katch Mc-Ardle Method is one of the only equations that take into consideration your body percent fat and lean muscle mass. This is vitally important, as I have lain out in previous articles, as it is your lean muscle mass that is a major factor in determining what your Basal Metabolic Rate will be. I see far to many coaches using the more simplistic method of just multiplying a persons weight by a factor of 12 – 17 depending on what their goals are. In my opinion, this is just lazy and can give an inaccurate calculation to the client they are looking to help. Let me give you an example of how this type of equation can get it very wrong.
Bob and John are both 200lbs however Bob is 40% body fat and in need of losing weight while John is 200lbs and a very lean 8% body fat and looking to compete in a body building competition in 5 weeks time. Would you think that these two guys would be eating the same amount of food in order to lose weight?
OF COURSE NOT !!!!
Bob and his body make up would surely have him eating far less than John, however, when their lazy coach just multiplies their body weight by 12, they both would calculate to the same number of calories. This would probably leave Bob with too many calories and John with no where near enough calories and so both guys would potentially not see the results they were looking for.
This is why the Katch Mc-Ardle method is a far better option as it takes into account variations in people’s body make up and not just their overall weight.
Enough rambling, you came here for an equation and a way to work out your calories, you don’t care about Bob and John!
So below you will see the equation and I have highlighted the parts in RED that you would need to substitute in order to work out your own situation. As I mentioned above though, should you get lost please don’t hesitate to contact me as it would be my pleasure to work this out for you.
Katch Mc-Ardle Method
BMR = 370 + (21.6 x LEAN MASS IN KILOGRAMS)
LEAN MASS = (1- (BODY % FAT AS A DECIMAL)) X (ACTUAL BODY WEIGHT)
TDEE = BMR X ACTIVITY MULTIPLIER
WEIGHT LOSS CALORIES = TDEE – (300 to 500)
300 if you are looking for a small loss and taking things slow
500 if you are looking for rapid weight loss and wanting faster results
- 1.200 = sedentary (little or no exercise)
- 1.375 = light activity (light exercise/sports 1-3 days/week)
- 1.550 = moderate activity (moderate exercise/sports 3-5 days/week)
- 1.725 = very active (hard exercise/sports 6-7 days a week)
- 1.900 = extra active (very hard exercise/sports and physical job)
A little lost?
Let me show you an example.
Susie is 85kg, 40% body fat, has a desk job and rarely does any exercise. She has her wedding coming up in 8 weeks and will do anything she can to fit into her dress.
(If you don’t know your body% fat then use the below chart as a guide.)
LEAN MASS = (1 – .40) X 85 (51)
BMR = 370 + (21.6 X 51) (1471)
TDEE = (1471) X 1.2 (1765)
WEIGHT LOSS CALORIES = 1765 – 500
CALORIES = 1265 calories to be consumed per day
I hope this all made sense to you and that you can now plug in the numbers you need to in order to calculate your daily calorie needs based on your unique situation.
The next article will then detail the process I use to calculate the macronutrient breakdown in amongst those available calories in order to see you have the best outcome possible.
Thank you again for your time and I wish you a wonderful day.