Ok, so you’ve made the decision to invest in your health with the Insanity workout program and may be wondering “where is my Insanity Calorie Calculator?” If you’ve already opened up your Insanity box and read through the Insanity Nutrition Guide or read the blog post here about it then you’ve heard a little about calorie intake. Balancing the calories you consume with the calories you burn in a day is critical to getting the results you want and keeping them.Basically, your nutrition is just as important as your workouts, and your caloric needs are a big part of that.
So what normally follows after this realization is the question, “Ok, so how many calories do I need to eat?” And that…is a great question. Everyone’s calorie needs are different based on a host of determining variables such as; lifestyle, height and weight, genetics, etc. It isn’t very comforting to know that there’s no basic concrete number to use, right? Thankfully the Insanity Nutrition Guide has got you covered, providing you with a great calorie calculator and a 3 step process to determine your caloric needs.
Your Daily Insanity Calorie Needs
Step 1: Calculating The Calories
In step 1 we’ll use the Harris Benedict Equation to figure out your caloric needs. This equation will determine your basal (resting) metabolic rate, which is the energy required to maintain your current weight without exercise or physical activity. We’ll add in for your exercise in another step.
- For Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
- For Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
Step 2: Determine Your Activity Level
Now take the number you got from the formula above and multiply it by the level of exercise listed below.
Because you’re doing the Insanity workout program, the “moderately active” or “very active” factor should be used.
Step 3: Total Insanity Calories Count
With the number that you’ve calculated from steps 1 & 2 you’ve determined how many daily calories you need for weight maintenance. In the final step you’ll make one last tweak to your number, either up or down depending on your weight loss or gain goals. See below to determine your adjustment if you need one:
- For weight loss, subtract 500 calories per day from your number in Step 2.
- For weight maintenance, do nothing. Just use the number you got from Step 2.
- For weight gain, add 250 to 300 calories per day to your number from Step 2.
EXAMPLE: Calculating Insanity Calories
For this example a 30-year-old woman who has a height of 5’5″ and weighs 150 pounds wants to lose weight doing the Insanity workout program 5 days per week.
Let’s plug her age, height, and weight into the equation:
655 + (4.35 x 150 pounds) + (4.7 x 65 inches) – (4.7 x 30 years)
655 + 652.5 + 305.5 – 141 = 1,472
Now we can see that 1,472 calories is her resting metabolic rate, the amount of calories she needs to maintain her weight if she were inactive.
Let’s take 1,472 (number from Step 1) and multiply it by 1.7 for “Very Active” (she IS doing the Insanity program after all) and we’ll get roughly 2,500 calories per day.
With the 2,500 calories that we got from Step 2 the woman we’re using for this example can now add or deduct calories for her weight loss or weight gain goals. Because she wants to lose weight she’ll need to deduct 500 calories to find the total number of calories she needs to consume daily to reach her weight loss goals. So check it out:
2,500 – 500 = 2,000 calories per day!
While this equation may seem a little confusing at first, it’s really a simplest scientific way to accurately estimate your calorie needs. It’s also good to be aware that after starting the Elite Nutrition (Insanity Nutrition Guide) program, you may want to adjust your calories up or down based on the feedback your body is giving you, such as; too much food, not enough food, losing or gaining weight, crashing in workouts, etc.
I hope that you’ve enjoyed this “Insanity Calorie Calculator” blog post and that it’s provided you with some help. Figuring out your caloric needs can feel like rocket science (trust me, I’m no math whiz myself!) but hopefully this has made it at least a little easier for you. If you have any questions about figuring out your daily calorie needs, getting fit and in shape, or anything else send me a message or leave a comment at the bottom of this page.
OH! And if you got ANY value at all from this post or website then pass it on to your family, friends, and others you know that are ready to get in shape, improve on their fitness, and want a place to find tips for a healthy lifestyle!
To Your Health,
P.S. If you wind up with decimal points in Step 1 or 2, it’s ok! Just round up or down to the nearest one. Our bodies don’t even recognize the presence or absence of 10-20 complete calories, much less 1/10th or 1/100th of one!