**CALORIC ESTIMATE **

Ever wonder how many calories you should be eating a day? Stop guessing and get it right! Here is a basic mathematical way to calculate your daily needs:

1. Take your weight and multiply it by 10.

- This is the number of calories you need to merely
*exist*.

2. Since all of us do more than just exist, next you have to decide if you are classified as *sedentary, active, or very active.*

- If you are
**sedentary**, multiply the first number by 20% - 40% - If you are
**active**, multiply the first number by 50% - If you are
**very active**, multiply the first number by 60%-80%

3. Take the number from step one and add it to your number from step two.

4. Add purposeful exercise.

5. If you are trying to lose weight, subtract 20% of total calorie needs.

**EXAMPLE: **

If I weighed 120 lbs..

- Take 120 x 10 = 1,200.

This means I'd need about 1,200 calories a day if I laid in bed all day long!

(This is important to notice because A LOT of girls try to go below that 1,200 calorie mark, and that is when you really start to harm your body.)

- Next I take 1200 and multiply it by 30%

I chose 30% because I am a student and spend most of my day in class.

--> 30% x 1,200 = 360. Next I add 360 + 1,200 = 1560.

This leaves me at about a 1500 calorie diet to aim for on days I don’t workout.

- Step four is adding purposeful exercise.

I typically burn about 300-400 calories during my workouts by lifting weights and doing cardio.

--> 1,560 + 400 = 1,960

This means I need 1860-1960 calories on days when I do work out.

For weight loss, take 20% x 1,560 = 312. Lastly, take 312 and subtract it from 1,560 to get 1,248.

**You would still add purposeful exercise the same.