An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week.
An average man needs 2500calories to maintain, and 2000 to lose one pound of weight per week.
However, this depends on numerous factors
At the point of starting your journey you should consider the above factors when deciding upon creating your calorie goal. Below is a simple calculation you can base your decision on.
Take your current body weight in pounds and multiply it by 14 and then again by 17. Somewhere in between those 2 amounts will usually be your daily calorie maintenance level.
For example, a 180lb person would do 180 x 14 and 180 x 17 and get an estimated daily calorie maintenance level of somewhere between 2520-3060 calories.
People who are female, older, less active or feel they have a “slow metabolism” should probably stick more towards the lower end of their estimate.
People who are male, younger, more active, or feel they have a “fast metabolism” should probably stick more towards the higher end of their estimate.
At this point you should make your decision based on the factors above and work from there.
To Reduce Weight
With the figure above deduct 10% from this figure.
Whatever number you decide upon stay at this number for 2 weeks, and your weight / body fat / measurements should start to drop, meaning you’re at the right calorie count and you should STAY PUT for the next 2 weeks.
If your weight / body fat / measurements doesn’t dropover a 2 week period you can detract a further 10% from your current number (for example, 1800kcals-180kclas=1620kcals).
HOWEVER, you must remember that if you are losing, NO MATTER HOW SLOWLY, you DO NOT need to drop your calories any further. Remember that you want to try to keep your calories as HIGH as possible. You ALWAYS want some room to play when you plateau, which you may well do after a few weeks in a deficit.
*Please remember that this is an accurate estimate the best way to really find out what works for you is to set the goals , begin to track your calories and monitor your progress closely.
To Gain Weight/ Add Mass
With the figure above add 10% to this figure.
Stay at this number for 2 weeks, and your weight / muscle mass should start to slowly increase, meaning you’re at the right calorie count and you should STAY PUT for the next 2 weeks.
If your weight / muscle mass doesn’t increase by week 2 you can repeat the process of adding 10% to your current number (for example, 2200kcals+220kclas=2420kcals).
HOWEVER, you must remember that if you are gaining, NO MATTER HOW SLOWLY, you DO NOT need to add to your calories any further.
Remember that you want to try to keep your calories as stable as possible, you ALWAYS want some room to play with when you plateau, which you may well do after a few weeks.