Of all the questions that I receive from people when doing P90X, nutritional questions, and specifically calorie intake, is one of the most frequently asked questions. People constantly want to know, how do I calculate my calories for P90X?
Whether it’s women or men looking to lose weight, men looking to add muscle, people always seem to be at a loss when it comes to how many calories they should eat on a daily basis. I actually had one woman tell me that she was eating 500 calories per day to lose weight! WHAT?!
How Many Calories For P90X Should You Have?
Here is the formula that Beachbody provides in the P90X Nutrition Guide to show you exactly how many calories for P90X you will need to consume.
Step 1. Calculate your resting metabolic rate (RMR) – Your body weight x 10 = RMR
Step 2. Calculate daily activity burn – RMR x 20% = Daily Activity Burn
Step 3. Add calories required for exercise – +600 for P90X
Step 4. Add all of these numbers up to equal your daily energy amount needed
So an example for a 180lb man would be –
180 x 10 = 1800 – RMR
1800 x .20 = 360 – Daily burn
+600 – Daily exercise
So to put it all together – 1800 + 360 + 600 = 2760 calories per day.
Based on My Calories for P90X, What Level in the Nutrition Guide Am I?
Once you have your daily calorie needs calculated you can figure out what level of the nutrition plan you fall into. Once you know the amount of calories for P90X that you need, you will then know how many servings of protein, carbs, fats, etc you should be eating to get the desired results. For this example, this person would fall into level 2 of the nutrition plan. If the calculation comes to show that you need more than 3,000 calories per day thatn you are a level 3 and if you calculate your caloric needs at around 1800 then you are a level 1.
Lose Weight/ Gain Muscle – How Many Calories for P90X Do I Need?
When you have your number of calories needed and your food level you can no figure out what you need to do based on your goal. If your goal is to add muscle, you will want to add about 500 calories per day of “clean” protein, vegetables and carbs. If your goal is to lose weight then you will want to eat about 500 calories less than your “energy needed” amount to lose a safe amount of weight.
You can also calculate your calories for P90X at TeamBeachbody.com by signing up for a free account then clicking on the “Eat Smart” tab and going through the meal wizard.
Feel free to contact me if you have any other questions regarding calculating your calories for P90X or anything else Beachbody related.