How to Calculate Your Calorie Requirements

How to calculate your calorie requirements!

Post fasting meal: sirloin steak, mixed nuts, sweet potato, and blueberries. 

How do you figure out how many calories you should be eating daily, to achieve your desired goals?

There are numerous formulas out there to calculate calorie requirements. Many of these formulas are automated online so you can easily punch in the numbers. 

Over the last 20 years of coaching people in sports & fitness nutrition, my research has led me to adopt a particular formula for calculating calorie requirements. 

In my nutrition program that I teach, I use the activity values of 13 for low activity, 14 for moderate activity, and 15 for high activity. 

You multiply the activity value by your body weight to get your maintenance calories. 

For fat loss goals, you would the subtract 500 from your maintenance calorie number to get your “deficit calories”.

You would then divide your deficit calories by the number of your planned meals for the day, to determine your calories per meal. 

Example:

Low activity value of 13 x my body weight of 230lbs = 2990 for my maintenance calories.

2990-500= 2490 for my deficit calories. 

2490 divided by 6 meals = 415 calories per meal. 

Adjustments are made, plus or minus, as necessary, in 200 calorie blocks per week for easier tracking. 

You also need to apply the proper macronutrient ratio of protein, fat, and carbs to your meal plan. That is a for another period of instruction.

This calorie calculation formula has been very effective for many of my clients over the years. It is just one part of the meal planning protocol that I teach.

There is a lot more to all of this than to simply “eat less and exercise more”.

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Eat More? Are you sure?

Post Fasting Feast of the day! 

Pepper Garlic Chicken Tenderloins, scrambled eggs, mixed nuts and seeds, mango slice and strawberries. 

In the quest to build muscle, burn fat, and to get stronger, your food must be a priority. 

I habitually under-eat, not by choice, but because it’s really hard to eat my required calories with clean unprocessed foods. 

So I laugh when clients tell me that they are all over the nutrition thing. Yeah right, sure you are. 

Our world has been brainwashed into believing that “eat less and cardio more” is a good thing when it definitely is not at all. 

The true proven rule is to eat the right amount, of the right stuff, at the right time, based upon your individual needs and goals. 

And for most people that usually means that you need to eat more, not less. That’s reality. 

So I’m gonna try to eat more, not less and that will help to make the bigger weights move in the gym.

The Bodyweight Reverse Lunge: Some key points to think about

 

Lunges are an important exercise and they are often undervalued in comparison to squats and deadlifts.

There are many different types of lunges and there is the lunge that is just wrong.

The lunge like all other main leg exercises is about hip extension not leg extension.

You should drive through your lead heel and squeeze the glutes forward, fully extending the hip and maxing out the glute contraction.

Pulsing up and down, pressing off the ball of the foot or toes of either foot, pushing off with the back leg instead of the front leg, not keeping a neutral spine with braced abs and not coming up to full hip extension are all signs that I cue clients to correct.

Some people do these things because they say they are working their quads on purpose.

I say they do it because nobody taught them right and somebody forgot to tell them it's a glute exercise.

The lunges are now hard for me with my old injuries but I still do them. My mobility isn't what it used to be so I work on body weight lunges to keep form as best I can while strengthening the legs and posterior chain.

Focus on form and technique and don't worry about the big weights.
It's also a great finishing exercise after squats or deadlifts.

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Equalizer Regressed Bent Knee Pull-up

The Equalizer regressed bent knee pull-up or inverted row is another great way to work your back muscles (lats). 

Use this variant of the exercise when having your legs out straight is still too hard or difficult. 

This is a good version to use when you are rehabilitating from injury, sickness, or surgery, when you are a beginner, starting over, or an older adult or a person with limitations. 

If you don’t have an equalizer bar, you can use any suspension trainer devices like rings, or a TRX, any straight bar or barbell set at the appropriate height on a rack, smith machine or a similar setup. 

If you were at home, you can use any straight bar, broom or shovel handle, in between two chairs or similar height objects. Use your imagination and you can see the possibilities in different situations. 

There are many ways to progress or regress this exercise to fit your needs. As you get stronger you can move on to a multitude of other great back exercises.

Eric Dempsey 

ISSA Master Trainer 

Functional Fitness Training in the Pacific Ocean

Talk about functional fitness on the high seas!

When I was in Oahu, Hawaii, back around 1993, I completed the PADI Rescue Diver course.

This was the most physically demanding of the PADI courses that I completed.

The capstone event for graduation was a live, open ocean rescue, from a boat. 

My "casualty" was a 250lb man, in full scuba gear, floating face down in choppy waters, about 250 meters from the boat.

As the sea state deteriorated and the swells grew larger, the instructor tells me "we are missing a man, locate the casualty and execute a rescue recovery". 

I could only wear a wet suit, weight belt, snorkel/ mask, and fins. 

First step was to enter the water and swim/fin to the casualty. 

This wasn’t easy as the rolling waves were getting bigger as a storm was rapidly moving in. The afternoon sky was growing dark. 

Finding the casualty was not an easy task as he was hard to see as you lost sight of him as the waves crested. 

The swim wasn’t without challenge as the waves and current were not helping and were actually pulling me away from the casualty. It took me way longer than I thought and I was extremely fatigued by this point. And I had only just reached the casualty!

I had to roll the casualty on to his back and open his airway and check for consciousness, breathing and pulse while being rocked by 5-8 foot waves. 

Then I had to begin swimming while towing the casualty towards the rescue boat, while administering rescue breaths every 5 seconds, while simultaneously removing pieces of the casualty’s scuba gear, without losing anything. That took a long time and I was exhausted by the time we reached the boat.

The waves were so big at this point that the back end of the boat was raising up out of the water, exposing the turning propeller blades. Then the back end of the boat would slam down into the sea. So to stay alive at this point, timing was everything. And yes, I was actually scared at this point. 

So while waiting for the right moment, the boat slammed down and provided the opportunity to roll the casualty onto the diver ramp. 

Of course, nobody onboard was offering any assistance at all. I had to wait for a couple rolls of the waves and then my chance to frantically climb aboard finally arrived. 

I had to go through CPR procedures on the casualty for a few minutes until a huge wave crashed over the side of the boat covering us in salt water. At that point the instructor said the test was finished and he told the boat captain to get us home. 

I had previously observed numerous rescue diver candidates conduct their final open water exams in sunny skies and flat calm waters. Easy breezy to say the least. 

So I was a little bit pissed off that I was the only one who had to do his final exam in the middle of a tsunami. The instructor simply said that I do wear a Ranger Tab on my uniform right? And I immediately shut up and stopped whining. 

Needless to say, I got it done but I was smoked.

It was a workout like no other. I was challenged physically and mentally in a big way. 

It was a great course! I’m very proud to have earned the rescue diver patch and certificate.

Those were the good old days! Another one of those situations where I am glad that I did it, but I would not want to do it again. 

Band Assisted Pull Ups for Exercise Therapy

Band assisted pull ups are a great way to build up your pull-ups and work your back muscles (lats). 

You can use different resistance levels of bands to progress or regress your training as needed.  

After I had a bout of tennis elbow which lasted a long time. I lost my pull up ability as the joints were weakened by the injury. So to build it back up, I use the bands. It’s easy on the joints and really works the lats/back very effectively. 

Bands allow me to do movements that I would otherwise have to give up. Add bands into your gym kit for added versatility and capability. Look at how bands can work for you.

What Do You Need For a Home Gym?

There are many obvious benefits to having a home gym or working out at home. 

Some people think that you need all sorts of expensive equipment like a 3000 dollar bowflex and treadmill. 

While those things are nice to have, they are not required or essential. 

Most of the time those expensive toys end up being a clothes rack and don't get used anyway. 

This pic shows an example of a minimal home gym setup. 

You don't need any equipment in reality but having a few items can boost your results and keep variety kicking. 

With the setup in this pic, plus the addition of body weight exercises, you could literally come up with hundreds of workouts. 

One of the services that I offer, teaches people how to use the equipment that they have on hand to program a variety of effective home workouts. 

Many people have some stuff at home but they simply do not have the knowledge and experience to use it to its full potential. 

If you would like a customized "how to get the most out of your home gym" session, I'm available by appointment either online or in person. Contact me if interested! 

You don’t need expensive, fancy gear for your home gym. You do need the self discipline to actually workout at home. This is where most people fail. I’ve seen amazing home gyms, which cost ridiculous amounts of money, collect dust and rarely get used. 

Nobody can help you if you refuse to do the work. And no amount of exercise equipment will make a difference if you will not use it.

So what does a good home gym really need? : A motivated and self disciplined person who will do whatever is required to reach their goal. 

Kettlebell Rack Squats on the Bench

The kettlebell rack squat on the bench is another great squat variation for beginners, older adults, those recovering from injuries, and those with mobility and range of motion limitations. 

It’s also a great exercise for those with back / spine issues as the weight is front loaded, mitigating risk and stress to the spine.

Dumbbell Goblet Bench Squat

Dumbbell goblet bench squats with a pause are a great exercise to work the legs and core stabilization. This is also a very safe exercise as the weight is in front of the body and avoids direct spinal loading. 

The slight pause at the bottom reduces momentum and forces the muscles to work harder by having to initiate from the bottom stationary position. 

This exercise is great for older adults, beginners, and those recovering from injuries or medical procedures. It is also great for people with mobility and range of motion limitations. This exercise can be done with a dumbbell or kettlebell. 

It can easily be converted into a modified front squat with barbells, sandbags and other weighted implements. This is also a functional exercise for daily life activities as you are literally practicing sitting down and standing up under load. 

With my old back and hip injuries, this exercise is very good for me as it allows me to work the legs and core safely. There are many variants of squats and lunges which I simply can’t do anymore. This is an exercise that lets me train around my limitations. 

Use what works for you and always continue the mission!

The Jack Stand Romanian Deadlift

The Jack Stand Romanian Deadlift is a great posterior chain exercise which helps to strengthen all of the major players involved in all forms of deadlifts and squats. It also strengthens your core and helps with good posture. 

The Jack Stands are 45lbs each so it saves on the initial 45lb plates. They have adjustable height. This takes the place of block pulls. It is great for older adults, beginners, and people with mobility and range of motion limitations (like me 😀).

How to Determine Your Daily Calorie Requirements

Garlic pepper baked chicken tenderloins, mixed nuts, baby red potatoes.

Today’s nutrition lesson: how do you know how much you should be eating each day? What are your calorie requirements? 

Generic guidelines from the medical industry and the government are not tailored to your individual specific needs. 

There are many different formulas which can be used to calculate calorie requirements. 

Over the years, with many clients and myself, I adopted the method to calculate calories based upon activity level. For calorie requirement calculations there is a value for low, moderate, and high activity levels.

Some formulas use 10, 11, and 12 for their numerical values for activity levels, while others use 11, 12, and 13, some use12,13, and 14, and some use 13,14, and 15. 

Over many years of experimentation with numerous clients and myself, I have determined that the 13, 14, and 15 values are the most effective for the majority of people.

To perform the calculation to determine your calorie requirements using the 13, 14, and 15 method, you'll take your body weight x the activity level 13 for low activity level, 14 for moderate activity level and 15 for high activity level. This calculation will give you your maintenance calories. 

If you're trying to lose weight you'll take your calculated maintenance calorie number and subtract 500 from it. This will give you your deficit number for weight loss.

Example using my numbers:

220X13 equals 2860, 

220X14 equals 3080, 

220X15 equals 3300, 

these are my maintenance calories. 

For weight loss I would subtract 500 from each maintenance number and this would be my deficit calories.

So my deficit calories for each activity level would be as follows, 

low activity 2860-500=2360, 

moderate activity 3080-500=2580, 

high activity 3300-500=2800. 

To determine how many calories per meal I would simply divide each activity level number by the number of meals that I planned for the day.

An example would be my high activity level deficit number of 2800 divided by six meals =466 cal per meal.

This method will allow you to determine your daily calorie requirements as well as the number of calories per meal.

Periodic updates should be made as your weight changes and as your goals are met or changed. Modify and update your caloric requirements as necessary. 

Bands, BowFlex, and TRX Workout

Band/ BowFlex/ TRX workout: we have had rain in my area, off and on for the past two weeks. This causes my arthritis, asthma, and allergies to crank up to an annoying level where I basically feel like crap all the time. 

The joints have been hurting far more than usual. Plenty of reasons to justify to myself that skipping workouts is authorized under these conditions. Long term health, wellness, and fitness are directly impacted by these mental conversations. Skipping one workout leads to skipping a second and so on. Can’t let that happen.

The program called for my usual heavy bench press workout. That wasn’t gonna happen. So I compromised and decided to go in the gym and do whatever I could do. I improvised a workout that I was actually able to do mentally. 

So I started off with the resistance bands. Then I moved to the BowFlex. Then I transitioned to the TRX and some crunches. I ended up doing 4 sets of 5 reps on 10 exercises with minimal rest between sets. It wasn’t the hardest, fastest, heaviest workout by any means. It started off easy. By the end I was tired and had worked chest, back, and abs. 

Instead of skipping a workout, I ended up doing far more than I imagined. Once again, as I always say, just get in the gym and do something. 99% of the time you will end up doing way more than you thought you would. 

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Get Outside and Walk

Re-entering friendly lines after a short walk. 

My days of all night movements with a 100lb ruck are long gone. But I can still get out there and walk around the neighborhood. 

You don’t have to do long distance to get a training benefit. Throw a ruck on and get outside. Even 20-30 minutes can make a noticeable difference. 

And if you can’t handle a ruck, just go walk. Just get outside and do something. It’s always a better answer than being sedentary. 

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Use protective gear when lifting heavy

275 was feeling heavy on this one. 

This workout was power singles up and down. Standing band chest press x20, slingshot bench press: 135x10, 225x1, 245x1, 275x1, 265x1, 255x1, 245x1, 235x-, 225x1. 

But the elbows felt great in the new elbow sleeves. Another thing I wish I had started using 30 years ago. For so many years the self proclaimed gurus said if you wear gloves, belts, sleeves, wraps, etc…you were a weak pos. 

I agreed in part as I do think there is a time and place to use and not use different gear. But I was wrong about not using protective gear when lifting heavy. 

Time, failure, and experience are the great teachers. So from someone who has been training for over 40 years, I now say use all the gear when lifting heavy and protect your joints and body. Your older self will thank you. 

I’m getting new wrist wraps and gloves next. It makes lifting enjoyable again instead of simply just grinding through a pain tolerance session. And simply ignore all of the gurus who say don’t use gear. 

Your body, your joints, and your health are all yours. Nobody else cares about your pain except you. Train hard and smart - pain and injury free. 

Step into the Arena and Face the Beast

Entering the arena and facing the beast! This means different things to different people. And it applies to any life topic not just exercise.  

Generally, it means facing the thing or task that you suck at, fear, or hate the most, and attacking it with your best effort regardless of the outcome. 

For me with age, and plenty of old army injuries (which of course were not service related, yeah FU VA 😆), my gym demon is now squats. And I’ve conveniently talked my way around them for too many months after my last back strain. 

So here I am eating humble pie and trying to not tap out or get hurt. Pathetically light weight for 4x6. And it kicked my butt. - which also means it’s an awesome exercise. 

I have to do box squats for any type of squats now  and I have to avoid barbell back squats. This was hard to accept. I can do these safety squat bar box squats as long as I use light weight and really pay attention to detail. Also hard to accept. 

I can go much heavier with goblet squats and those are the safest and easiest for me to do. The SSB box squats are really hard right now even with light weight- and they scare me. And that’s why I’m doing them. Cause it scares me and it’s hard! If you run from that it’s over. So yeah a lot of this is mental. 

Go do the thing you suck at/fear/hate the most and get better at it one day at a time. 

That will be worth so much more to you in the end than the coward life of running away and avoidance. That was me and these damn squats. Was… - not any more. Go get sum!!

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There is no place for ego in the gym

Tonight I got under the safety squat bar for the first time in months. I had to layoff of it due to a lower back strain many months ago. 

I have been strength training for over 40 years literally. As I get older, the reality is that I can no longer perform certain exercises that I used to be able to do. 

20 years in the Army, on active duty, has left me with a multitude of injuries which I have to manage daily.

What I have found is that my connective tissue and joints are far more vulnerable than the muscles. For a dynamic warmup, I have to perform some lighter repetitions of the intended exercises. 

So returning to the safety squat bar was a mental challenge. Fear of re- injuring my back was constantly on my mind. And I knew I would have to start over with light weight and low repetitions. 

With my age & old back and hip injuries, loading the spine with heavy weight is no longer safe, realistic, practical, or effective for me. It is a blow to the ego to have to start over with light weight. But it must happen. 

The safety squat bar is my safest option for back or shoulder loaded barbell weight. It is still a high risk event for me now. 

So I sucked it up and put a little weight on the bar and restarted my safety squat bar box squat training. Humbling to say the least. 

But it was still a killer leg and core workout so that was good. I will progress very slowly and deliberately with this one as it is risky business. 

Don’t dwell on or overly think about what you can’t do. Search for and find what you CAN do. 

One of the best mindsets you can have is when you are faced with a situation and you say “let’s see what we can do here”. Find out what you CAN do and the go do it!

Eric Dempsey 

MS, ISSA Master Trainer 

10 Health Benefits of Strawberries

Free Report Now Available: Carb Cycling Made Easy

 

This 51 page free report covers all of the basics of carb cycling and tells about how carb cycling works, provides sample templates for calorie amount by macronutrient, and provides a sample 7 day weight loss plan. Click here to get your free report now!

Eric Dempsey

MS, NESTA Certified Sports Nutrition Specialist

Carb Cycling for Weightloss

Iron Garage Wisdom, Thoughts, and Tips Part 2

BLUF: 1. When you feel energized, go for it.
2. Performance correlates with calorie intake
3. Flexible workout programming is more realistic and productive than rigid programming.
4. The best plans usually fail as soon as the first shot is fired, first punch is thrown, or first rep is executed. Have a plan B, C, and D.
5. Listen to your body when you have the experience to do so.

Last night's workout went way better than I thought it would. The workout consisted of a warmup: 2 minutes sanddune stepper march in place, 1 set of standing band chest press x 20, 1 set of standing band chest flyes x20, 1 set of bench press 135x10. Followed by light stretching. Then slingshot bench press sets of 225x11, 235x8, 245x8, and 255x5. Rest periods between sets was 2-5 minutes for maximizing ATP/CP cycle replenishment. The original plan was to do 4x5 with 235.

 
I felt really good and energized from the beginning. I know from experience that when I feel this way, I need to do more than my original plan intended. Had I stuck with the original plan, I would have had success and a good workout but would have missed the opportunity to do better.

 
225 is my baseline assessment weight on the bench press for me and my clients. Decades of experience have taught me that 225 is a true indicator of where you are at fitness wise (for males). 5 reps or less means that you suck and need to do better. 6-8 reps means that you suck less but need to do better. 8-10 reps means that you are doing good so keep at it. More than 10 reps means you are on track and need to build upon where you are at.

 
How much you eat directly impacts performance. Simple version: If you have been eating big, your performance will be much better. If you have been eating light you will be sucking wind in the gym. Macronutrient ratio and total calorie intake based upon goal requirements are very important to track and understand.

 
Using the wrong rest periods and under eating will kill performance and progress. Also understanding the 3 main metabolic energy pathways and how it impacts and relates to your training is important to learn and understand. Inexperienced people who say that they listen to their bodies and flow based upon how they feel usually do not maximize progress and potential.

 
Your body is programmed to protect you and always seeks homeostasis. This unfortunately does not take your performance goals into consideration and will usually cause you to come up short. I don't know how many times I've heard people tell me that I wasn't hungry so I didn't eat, or gurus telling people to eat until you are satisfied.

 
Performance doesn't care how you feel. Your body as a machine, needs fuel and raw materials to achieve the goals that you have set. If you don't provide the right amount, of the right fuel, at the right time, the machine cannot produce the desired result. How you feel about that does not matter. 

Until next time-Go eat and hit the weights!

Eric Dempsey

MS, ISSA Master Trainer

Iron Garage Wisdom, Thoughts, and Tips Part 1: Your Mindset in Fitness and in Life is the True Challenge to Conquer

 

Last night, I had a great workout in the Iron Garage. It became great when it was over.
The workout was simple but challenging.

 
Warmup: 2 min on the sanddune stepper, 20 reps standing band chest press, 135x10, 225x1 on the bench, light stretching.

 
Now it was getting hot and humid, rain and thunder, starting to question my course of action.

 
The slingshot bench workout consisted of 245x6, 245x5, 245x4, 245x3, 245x2, 245x1. The rest periods between sets decreased as the reps went down.

 
This made the last 3 sets as difficult as the first 3 sets. Manipulating rest periods and metabolic energy pathway recovery requirements.

 
I laughed at the end as I said to myself "I am smoked, like a cheap cigar". And then I pondered while laughing, who in the hell came up with all the corny sayings that we all used in the military?

 
It was hot and humid, even with the fans blasting. I was sore and in pain. Left shoulder was hurting -sharp pain style, who knows why. My excuses to quit were piling up fast and I almost convinced myself to call it.

 
I had no coach or trainer, no spotter, no one to cheer me on or encourage me, and no one to answer to if I quit early. Despite that I convinced myself to do one more set, one more rep until before I knew it I was done. 

With Jesus as my spotter, and my mb slingshot as my safety device, I drove on and finished the workout. As the Training for Warriors crew always say "Last Set, Best Set". (I'm a certified level 2 TFW coach by the way).

 
Ok so you finished your workout. Great job. I'm proud of you. Here is a cookie. GTFOutta here with that crap. So why do I tell you all of this? 

Because this invisible battle rages on with me and most people who have trained in any physical events, during every single workout. I had the same mental struggle when I was doing some of my first strength and conditioning workouts at 10 years old. Same stuff different decade. It's part of the journey.

 
In my program that I teach, my pillars of wellness are 1. mindset and behavior, 2. lifestyle, 3. nutrition, and 4. fitness and exercise.

The real struggle that I faced during my workout, wasn't the 245lb barbell. It was my mindset. Facing the mental battle every workout is what I call "entering the arena and facing the beast". Defeating the beast in the arena is the true victory, not the completion of a workout. 

This applies to every aspect of life. Don't let your mental beast defeat you in the arena. Free your mind and your ass will follow. Now, go hit the weights!

Eric Dempsey

MS, Certified Mindset Specialist

Recipe 7: The Tropical Smoothie Dream from the Green Smoothie Lifestyle

Recipe 7: The Tropical Smoothie Dream from the Green Smoothie Lifestyle is one of my favorites.

This recipe includes the following:

1/2 cup parsley

1/2 cup cucumber

1/2 banana sliced & frozen

1 stalks celery
1 cup pineapple chunks
1/2 cup peaches
1/2 tsp grated ginger
1 cup coconut water cucumber

Fill the rest of your blender with filtered water. 

Blend and serve cold.

The pineapple really gives this smoothie great flavor. 

Go easy on the ginger as it is very strong, unless you use it frequently.

This is another great way to get your greens in without having to eat plate loads of vegetables and fruits. The health benefits of this smoothie are many. It is loaded with vitamins, minerals, antioxidants, and electrolytes. 

If you would like more great recipes, plus a good explanation of what smoothies are, how to make them, their many benefits, consider acquiring a copy of my Green Smoothie Lifestyle ebook.

Grab your copy now while it is on sale!

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

Micro Meal Method Example

The micro meal method is an effective way to improve body composition, while maintaining blood sugar and insulin levels. 

The old adage of "eat a little, a lot", comes into play here as this method requires you to eat multiple small meals, every 1-2 hours for about 72 hours or 3 days. 

Each meal should contain a protein, fat, and carb. These multiple small meals allow you to decrease fat levels while maintaining or even increasing lean body mass levels, depending on the total calories consumed each day and the macro nutrient ratio.

I have personally been using this method for decades, and have had great success with my clients who have tried this method. Give it a try and see if it works for you.

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

10 Health Benefits of Coconut

Coconuts are a very healthy food. And despite that it contains saturated fat, coconut has numerous health benefits. In the video above, I list 10 of its many benefits.

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