Calories IN vs Calories OUT


Q: How many calories they should I eat?

A: It depends if you want to lose weight, gain weight or reshape your same weight.

Industry standards have most women eating 1200-1500 calories and men 1500-1800

calories per day to lose weight. If you want to gain weight, you need to eat more

than you burn. If you want to stay the same weight, but just reshape your physique,

you should eat as many calories as you currently burn. (formula below)


Complete Formula to find approximately how many calories you burn a day:

A. Choose Your Activity:
1.3 – sedentary, sitting most of the day, light housework/work
1.4 – light activity, work, housework, exercise 2-3 X a week, stand or walk at work
1.5-1.6 – moderately active, all the above activities, exercise 1 hour 3-4 X a week
1.7 – very active, all the above daily activities, exercise 1-2 hours every day

B. Choose Your Metabolism:
10 – Slow (Sleepy after a meal)
11 – Normal (normal or feel the same after a meal)
12 – Fast (Fidgety or hyper after a meal)

C. Apply Above Numbers in this Simple Formula:

Weight X Activity = _______________ X Metabolism = Approximate Calories Burned Per Day

(NOTE: this is the number of calories it takes to maintain your current weight)




It takes a deficit of 3,500 calories to lose one pound of fat.

If you eat 500 calorie less than you are burning a day, you would

lose one pound a week (500 X 7 = 3,500). You can also

increase your deficit by burning more calories a day.




Here is the breakdown for popular diet programs to see how they distribute carbs, fats and proteins

Various Diets % Carbs % Protein % Fat
IsoCaloric Diet 33 33 33
High Protein/High Carb/Low Fat 40 40 20
CrossFit (Paleo Diet) 40 30 30
CrossFit Pre-Competition (for performance) 50-60 20-30 20
Moderate 45 30 25
Zone Diet (Same as Paleo Diet) 40 30 30
Low Fat 60 25 15
Low Carb 25 40 35
Very Low Carb (Ketogenic) 10 45 45




There are 4 calories per gram of protein (P), 4 calories in one gram of carbohydrate (C),

7 calories in a gram of alcohol (A) and 9 calories per gram of fat (F).




Since BCxers are training hard and want to increase strength and endurance, participants may want to increase their protein intake. According to the American College of Sports Medicine, Protein recommendations for endurance and strength-trained athletes range from 0.5-0.8 grams per pound of body weight (1.2 to 1.7 g·kg-1 body weight). Here are a few examples below. (click HERE to read ACSM journal on nutrition and athletic performance.)


Weight .6 Gms Per LB .8 Gms Per LB
135lb person 66 108
185lb person 92.5 148


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Don't blow your hard work in BCx on a poor diet. 

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This book was specifically written for our local BCx Boot Campers. It was so successful, we decided to make it available for our online BCxers too! This book is packed with simple truths and helpful analogies to help you "get" diet and fitness like you've never understood it before. It's a small investment of time and money for a BIG reward.