THE YARD GYM
6 WEEK CHALLENGE
CALORIES ARE A UNIT OF ENERGY THAT WE CONSUME TO FUEL OUR BODIES, BOTH AT REST AND DURING ACTIVITY. CONSUMING ENOUGH CALORIES IS ESSENTIAL FOR FEELING YOUR BEST, PERFORMING WELL, AND RECOVERING EFFECTIVELY. CALORIES
MAINTENANCE TARGET
Calories needed to maintain your current weight.
CALORIE DEFICIT
A reduction of approximately 15% to 20% from your maintenance calories to support weight loss.
CALORIE SURPLUS
An increase of about 10% to 15% from your maintenance calories to promote weight and muscle gain
To calculate your calorie needs, use the formula below. You’ll need your Basal Metabolic Rate (BMR) from a body scan. If you haven’t done a scan, reach out to your challenge rep to help determine your target.
CALORIE CALCULATOR
Start by getting your maintenance with this calculation:
MODERATELY ACTIVE
3-5 DAYS OF TRAINING = BMR X 1.55
HARD ACTIVITY LEVEL
6-7 DAYS OF TRAINING = BMR X 1.725
These levels refer to days of training, not individual workouts. For example, if you complete two double sessions and two single sessions per week, along with 5,000 steps daily, you would fall under the "moderately active" category. Moderately active generally includes averaging 5,000–10,000 steps per day and minimal movement during work (e.g., a desk job). Hard activity level applies to those who are on their feet all day for work or have a physically demanding job. This could also include averaging 15,000–20,000+ steps daily. For example, training 5–6 days a week while working a strenuous job would place you in this category. Aim to hit this target on average per day of the week. It is ok to be under or over some days as long as you fit within your average total goal for the week.
FOR A DEFICIT
REMOVE 15%-20% CALORIES/DAY
FOR A SURPLUS
ADD 10%-15% CALORIES/DAY
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