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posted on:
8/15/2012 6:50:46 PM EST
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How Many Calories Do I Need To Lose Weight?
how many calories do I need to lose weight, old school new body, old school new body weight loss progr
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How Many Calories Do I Need To Lose Weight? ibourl.net/OldSchoolNewBody
When someone decides it's time to drop a few pounds the first question they need to ask themselves is 'how many calories do I need to lose weight?' Regardless of how much or how little you need to lose you must figure out how many calories you need to lose weight and maintain good energy and health.
Some diets claim calories don't matter just eat this or that, well total calories do matter. You need to reduce your calories intake enough to create a calorie deficit. Meaning you burn more calories than you take in.
If you are eating more raw or natural foods, then you can afford to be a bit more lenient on counting calories, but you must always be aware of what you are eating and how much energy they supply you with.
How many calories do I need to lose weight? Let's answer that question. You can do it the easy way by tracking your current calories and after 7 days getting your average daily caloric intake and reducing by 500 calories, be sure not to go below 1600.
Or you can do a more precise calculation involving you BMR (basal metabolic rate) and your AMR (active metabolic rate) which is based on your level of daily activity.
Calculate your Basal Metabolic Rate:
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
To calculate your AMR, use your BMR and estimate your current level of activity:
•Sedentary (little or no exercise) - your AMR = BMR x 1.2
•Lightly active (light exercise/work 1-3 days per week) - your AMR = BMR x 1.375
•Moderately active (moderate exercise/work 3-5 days per week) - your AMR = BMR x 1.55
•Very active (hard exercise/work 6-7 days a week) - your AMR = BMR x 1.725
•Extra active (very hard exercise/work 6-7 days a week) - your AMR = BMR x 1.9
Your AMR is the number of calories you need to stay at your current rate.
Now don't be surprised if this amount seems to be off a little because there are many factors other than calories that determines how much energy we expend through metabolism throughout the day. Things such as hormone imbalance, thyroid not functioning right, how much muscle you actually have on your body and so on.
So you've done the calculations and you have a good idea of how many calories it takes to maintain your current weight. To lose weight you should reduce your maintenance calories by 500 and start an exercise program. If you are new to exercise, start with 30 minutes of exercise 3 times a week.
The combination of calorie reduction through cutting calories and the increase in calorie expenditure through fitness activities will get you on your way to a healthier, lighter you.
"How many calories do I need to lose weight?" Now you know. Good luck and good health to you.
ibourl.net/OldSchoolNewBody
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 | | Thanks for all of your kind comment. David I too have been there buddy. :-) |
| | |  | | Thank you for sharing! Go IBO! |
| | |  | | Thank you for the edu. Go IBO! |
| | |  | | Hi DeeDee - Thanks for this great article! I like how you provided the simple plus the more comprehensive calculations. This article benefits all. |
| | |  | | Great blog. Good info. Off to Twitter. |
| | |  | | Great information DeeDee.Tweeting. |
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