How many calories do I need per day?

How many calories do I need per day?

John Spencer Ellis (Author, TV Show Host, Trainer and CEO, National Exercise & Sports Trainers Association) gives expert video advice on: What do muscles use for energy during exercise?; What should I eat before I compete in an athletic event?; Should I take extra vitamins and minerals? and more...

There are different things that contribute to your total caloric needs in a day. Your RMR, your resting metabolic rate is if you were to sit down for 24 hours, close your eyes, and not move; in those 24 hours, you would need 'X' number of calories to maintain your current structure as it is. In most people, it's going to be roughly 1,200 to about 1,800 or 1,900 calories a day. Then, you have what's called the thermic effect of food. When you eat food, your body charges a toll of sorts, and you have to consume or burn calories; you're burning calories to process the food that you're eating. Then you have your daily activity on top of that, which could be driving your car, walking around, and going up and down stairs, and then your physical activity on top of that. That is your total caloric needs for the entire day. So, let's just say for example, those needs were 2,500 calories. If you wanted to drop a couple of pounds a week or a pound a week, you would reduce your total caloric needs. For example, we're at 2,500; if you went down to 2,300, hypothetically, then you have a 200 calorie-a-day deficit, so over a short period of time, you'd drop a pound or two. That way, you cover the basic RMR, the resting metabolic rate, but you don't go into starvation mode; all the bases are covered and you could have gradual, safe, steady weight loss.