Losing weight is as simple as burning more calories than you consume. “So the more I work out and the less I eat, means the faster I’ll lose weight, right?”
That logic pervades the minds of the fitness-oriented public all over the world, tainting diets and ruining the effectiveness of workouts.
People hear the phrase “don’t starve yourself,” and assume that if they’re not anorexic, then they’re on the right track. But over -exercising and under-eating will make you skinny…and fat.
Imagine you lose your job: Would you immediately go out and spend all of your money, or would you pinch your pennies until you had a regular income again?
This is exactly how your body functions: When there is not enough fuel for energy, it takes all of the food consumed and saves it up, only spending its ‘income’ on the bare necessities.
But if you’re working out hard for 6 days a week, where does that energy come from? When you over-train, your body bums your muscle for energy, resulting in regression and a weaker, flabbier you.
So how many calories should you consume daily to avoid this depressing frustration?
A reliable, basic formula to calculate your daily calorie burn is this: Multiply your body weight in pounds by 14 (assuming you have a sedentary job, exercise 3-5 times weekly, and your body fat is between 20-25%) and aim for that goal.
If you wish to lose weight, subtract a percentage (between 15-35%) of that figure and then keep your calorie intake in that range. But remember, the more you workout, the more you should eat!
Gorillaz Tips 