To calculate your basal metabolic rate (amount of cals needed to just live, sleep, and breathe) use thisBMR formula
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
So for me;
Jo: BMR = 655 + ( 4.35 x 136 ) + ( 4.7 x 61.5 ) – ( 4.7 x 22 ) = 1432.25
Once you get that number – use the Harris Benedict Formula to determine how many calories you need to function daily and maintain your current weight:
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor:
If you are sedentary (little or no exercise) : BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : BMR x 1.9
Now you know how many calories you need to maintain your current weight.
So for me, without adding an exercise routine to the mix, I'm, sedentary, I walk about 30 minutes a day to the bus stop or to school, which is little or no exercise, so my daily calorie need would be;
1432.25 x 1.2 = 1718.4 calories
Adding moderate exercise 3-5 days a week, would make that
1432.25 x 1.55 = 2219.9
So what if you wanna lose 5 lbs?
Well 1lb of fat = 3500 calories
So to lose 1 lb, you need to create a 3500 calorie deficit.
If you want to lose 1 lb a week, then you need to create a 500 calorie deficit everyday. You can eat less by 250 cals and workout more by 250 cals. 500 calorie deficit x 7 days a week = 3500 calorie deficit per week. At that rate you will be losing your 5 lbs in 5 weeks! It’s been said that you can safely lose about 2 lbs a week, so you do the math. Some people can lose more based on how drastic the diet change is and it’s also based on where you’re starting from!
So for me, I'll be aiming at keeping my calories around 1700-1800.
I'm not a calorie counter, but this is a good idea about regulation and checking the nutritional value of my servings.
xo
Jo
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
So for me;
Jo: BMR = 655 + ( 4.35 x 136 ) + ( 4.7 x 61.5 ) – ( 4.7 x 22 ) = 1432.25
Once you get that number – use the Harris Benedict Formula to determine how many calories you need to function daily and maintain your current weight:
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor:
If you are sedentary (little or no exercise) : BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : BMR x 1.9
Now you know how many calories you need to maintain your current weight.
So for me, without adding an exercise routine to the mix, I'm, sedentary, I walk about 30 minutes a day to the bus stop or to school, which is little or no exercise, so my daily calorie need would be;
1432.25 x 1.2 = 1718.4 calories
Adding moderate exercise 3-5 days a week, would make that
1432.25 x 1.55 = 2219.9
So what if you wanna lose 5 lbs?
Well 1lb of fat = 3500 calories
So to lose 1 lb, you need to create a 3500 calorie deficit.
If you want to lose 1 lb a week, then you need to create a 500 calorie deficit everyday. You can eat less by 250 cals and workout more by 250 cals. 500 calorie deficit x 7 days a week = 3500 calorie deficit per week. At that rate you will be losing your 5 lbs in 5 weeks! It’s been said that you can safely lose about 2 lbs a week, so you do the math. Some people can lose more based on how drastic the diet change is and it’s also based on where you’re starting from!
So for me, I'll be aiming at keeping my calories around 1700-1800.
I'm not a calorie counter, but this is a good idea about regulation and checking the nutritional value of my servings.
xo
Jo
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