Calculate Your BMR
Your BMR is the amount of energy your body needs to function. We use about 60% 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 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men:
66 + (6.3 x weight in pounds) + (12.9 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 (no activity) : BMR x 20 percent (.20)
· If you are lightly active: BMR x 30 percent
· If you are moderately active (You exercise most days a week.): BMR x 40 percent (.40)
· If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
· If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent (.60)
Add this number to your BMR.
The result of this formula will be the number of calories you can eat every day and maintain your current weight. In order to lose weight, you'll need to take in fewer calories than this result.
As you lose weight, you can re-calculate the formula to assess your new BMR.
So there you have it! Start with these basics and next time I will talk to you about how many calories are burned in certain exercises and what foods would be your best choices as far as calories!!! I will also give you great tips on keeping up with your calories on a daily basis!! Keep checking the blog and posting questions and comments....
If you feel like an idiot like i was when it comes to this, check out this program I use and approve enough of to promote
Fat Loss Guide
Get to work CUT NATION!!!!!!
Your BMR is the amount of energy your body needs to function. We use about 60% 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 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men:
66 + (6.3 x weight in pounds) + (12.9 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 (no activity) : BMR x 20 percent (.20)
· If you are lightly active: BMR x 30 percent
· If you are moderately active (You exercise most days a week.): BMR x 40 percent (.40)
· If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
· If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent (.60)
Add this number to your BMR.
The result of this formula will be the number of calories you can eat every day and maintain your current weight. In order to lose weight, you'll need to take in fewer calories than this result.
As you lose weight, you can re-calculate the formula to assess your new BMR.
So there you have it! Start with these basics and next time I will talk to you about how many calories are burned in certain exercises and what foods would be your best choices as far as calories!!! I will also give you great tips on keeping up with your calories on a daily basis!! Keep checking the blog and posting questions and comments....
If you feel like an idiot like i was when it comes to this, check out this program I use and approve enough of to promote
Fat Loss Guide
Get to work CUT NATION!!!!!!
