I gave a class on nutrition, here is a snip it, figuring out how many calories you need to eat in a day.
Getting in shape is about behavior and disicpline; if it were just about the numbers there wouldn't be so many smart people that are over weight. This will give you a good starting point on the number of calories you need to eat each day. The trick is to SEE how you feel and adjust the number accordinglly, if you are tired add more calories, if you start to add weight subtract calories. The good news is you have your entire life to practice, what else are you going to do?
Don't believe anything I say, try it and KNOW
Body Weight x 10 = Resting Metabolic Rate (RMR)
RMR x .20 = Daily Activity Burn (don't worry about the 20% it is not as important as the final number which is were all your tweaking will occur)
RMR + Daily Burn +600 (this number respresents the number of caloires you will burn by exercising, 600 represents a good hour of cardio/weight training. If your exercise is walking reduce the number to 200) = Calories Needed
Example: Male 200lbs who does 30minutes of weight training and 30minutes on the treadmill each day
200 x 10 = 2,000
2,000 x .20 = 400
2,000 + 400 + 600 = 3,000
If his goal is to lose weight (1-3 pounds per week)
He should start out eating 2,500 calories (500 less calories per day x 7 days = 3,500 calories or 1 pound). Now is when you will tweak the numbers depending on how you feel. Add or subtract calories in multiples of 200.
Break your Plateau
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