Happy Saturday!
I wanted to share the following calculation formula for someone who may not know it. It determines your daily calorie intake in order to maintain your current wait. You can also calculate in your exercise to correctly gauge this too. I've been trying to lose weight for years. Read books, magazine articles, met with a nutritionist, joined a gym, joined a weight loss center, purchased a work out DVD, talked with family and friends, but I've never quite had my calorie needs explained to me like this before. So far, personal trainer for nutrition purposes is really helping me.
Women: Basic Metabolic Rate/BMR = 655 + (4.3 X wt in lbs) + (4.7 x ht in inches) - (4.7 x age in yrs)
(it's different for men)
For example: 655 + (4.3 X 254) or 1092.20 + (4.7 x 66) or 310.20 - (4.7 x 42) or 197.4 = 1860.
To calculate your TDEE (total daily energy expenditure) use the chart below:
Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1 - 3 days/wk)
Mod active = BMR X 1.55 (moderate exercise/sports 3 - 5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6 - 7 days/wk)
Extra active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e. marathon, etc.)
For example: 1860. X 1.2 = 2232. This is the daily calorie intake in order for me to maintain 254 lbs.
In order to lose weight you need to create a calorie deficit. (Yes I know this!)
Reducing your calorie intake by 3500 calories PER WEEK (500 calories a day) will allow you to lose one pound of body weight per week.
For example: Daily calorie intake: 2232.00 Maintaining current weight
Daily 500 calorie reduction: 1732.00 To lose 1 pounds this week
Or Daily 1000 calorie reduction: 1232.00 To lose 2 pounds this week
** NEVER GO BELOW 1000 CALORIES A DAY!!
I'll be sharing some really helpful apps in my next post.
Make one good choice today, it can lead to another!
Blessings to you today - Kara Lea
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