How many times have you thought “I
really should not eat that?” or “How many calories are in that?” If you are
anything like me you have had these thoughts often. I love to eat! I promise I am not going to criticize your
eating habits. What you eat is
completely up to you. But giving you a
baseline, about how and where to begin making sensible eating habit and
activity choices, makes sense to me.
Everyone has a Resting Metabolic Rate
(RMR) which, in simplistic terms, is the number of calories you burn per day
just by being you. If you know that
number then adjusting your caloric intake and activity level to match your weight
goal is possible. Think calories in
versus calories out. It’s simple.
To get a baseline of calories you
should consume per day, begin by figuring out your resting metabolic rate. There are a variety of RMR formulas online that
estimate your caloric burn when at rest.
This one is fairly simple to calculate without having to get online.
Male (imperial): RMR = [(6.25 x WP)
+ (12.7 x HI) - (6.76 x age) + 66] x 1.1
Female (imperial): RMR = [(4.35 x
WP) + (4.7 x HI) - 4.68 x age) + 655] x 1.1WP = Weight in Pounds HI = Height in Inches age in years
http://www.shapesense.com/fitness-exercise/calculators/resting-metabolic-rate-calculator.aspx
Plug in your specifics and the final number is the calorie estimate you need to consume to stay your current size with no activity component included. If you include physical fitness in your routine, calculate the calories burned by the activity and add that number to your RMR. If you want to lose weight reduce your caloric intake or increase your activity level.
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