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Estimate Your Caloric Needs. |
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To estimate how many calories you should consume in order to maintain your weight, you will need to do a little math. By using a simple formula called the Harris-Benedict principle, you can assess your basal metabolic rate -- also known as your BMR. |
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| Author: Douglas |
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Calculate Your NMR.
Your BMR is the amount of energy your body needs to function. We use about 60 percent of the calories we consume each day for basic bodily functions such as breathing. Other factors that influence your BMR are height, weight, age and sex.
Step one is to calculate your BMR with the following formula.
Women 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Please note that this formula applies only to adults.
Calculate Activity.
Step two. In order to incorporate activity into your daily caloric needs, do the following calculation:
If you are sedentary : BMR x 1.2
If you are lightly active: BMR x 1.375
If you are moderately active (You exercise most days a week.): BMR x 1.55
If you are very active (You exercise daily.): BMR x 1.725
If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
The result of this formula will be the number of calories you can eat every day and maintain the weight you are currently at. In order to lose weight, you will need to take in fewer calories than this result. As you lose weight, you can re-calculate the formula to assess your new BMR.
Create a Calorie Deficit.
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time. Every 3,500 calories is equivalent to one pound. If you cut back 500 calories a day, you should lose about one pound per week. If you exercise to burn off
500 calories a day you should lose approximately one pound per week.
About Author
Douglas Adams is the owner of All Wellbeing.com A website dedicated to increasing knowledge of health related issues.
Article Source:
http://www.1888articles.com/author-douglas-165.html
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