How Many Calories Do I Need?

Rating: 1 - I can do better 2 - Jury's out 3 - Pretty darn good 4 - Splendiferous 5 - Awesometastic (by 9 people)   Your rating: 1 - I can do better 2 - Jury's out 3 - Pretty darn good 4 - Splendiferous 5 - Awesometastic

How many calories do I need?

There are 3 different ways to look at this question of "how many calories do I need?"

The accurate way, the easy way and the inaccurate way.

The inaccurate way:

Your body needs 1200 calories per day to get all the requisite essential vitamins and minerals. You should never go below that amount of calories during a weight loss period. It is not healthy.

With that said, there are communities whose members believe that if you eat a maximum of 1000 calories per day you will live longer. I would not recommend such a low calorie intake.

The accurate way:

There are two components that allow you to accurately compute your body's energy expenditure. Once you know how much energy (calories) you are expending, you will know how many calories you need to replace.

By adding together your basal metabolic rate (BMR) and energy expended during physical activity, you can accurately determine how many calories your body requires each day.

BMR: is also called "rest metabolic rate". Most of your body's energy, about 60-70%, is expended in supporting the ongoing metabolic work of your body's cells. This includes activities such as heart beat, respiration and maintaining body temperature.

To calculate your BMR:

Adult males:  66 ( 6.23 x weight in pounds ) ( 12.7 x height in inches ) - ( 6.8 x age in years )

Adult females:  665 ( 6.23 x weight in pounds ) ( 12.7 x height in inches ) - ( 6.8 x age in years )

In Metric:

Adult males:  66 ( 13.7 x weight in kilos ) ( 5 x height in cm ) - ( 6.8 x age in years )

Adult females: 65 ( 9.6 x weight in kilos ) ( 1.8 x height in cm ) - ( 4.7 x age in years )

Now to get your rest metabolic rate, you need to adjust your BMR calculation by multiplying your BMR figure by the factors below to take into account your level of activity:

Activity Level A: if you exercise lightly = normal daily living, multiply your BMR x 1.3

Activity Level B: if you exercise moderately = 3-4 times per week, multiply your BMR x 1.4

Activity Level C: if you exercise often = more than 4 times per week, multiply your BMR x 1.6

Activity Level D: 1.8 - if you exercise very often = 6-7 times per week for over an hour in each session, multiply your BMR x 1.8

This is called:

Energy Expended during Physical Activity: The second component of the equation depends upon your level of physical activity. Physical activity has a profound effect on human energy expenditure and contributes 20-30% to your body's total energy output. One of the most reliable methods in calculating calories burned during physical activity is the Metabolic Energy (MET) Method.

 

The Easy Way:

Is this simple formula:

For desk-bound people: Weight x 14 = estimated calories burned per day

For moderately active people: Weight x 17 = estimated calories burned per day

For active people: Weight x 20 = estimated calories burned per day

Note: Moderately Active is defined as 3-4 aerobic sessions per week. Active is defined as 5-7 aerobic sessions per week.

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So, How Many Calories do You Need? ;-) 

fritzroy15

Hi! I used(and continue to use swiming) to get back and keep in shape. 5 hours/week and not only I lost a lot of weight but also got some nice muscle too in under a month. The same goes for my girlfriend to. Highly recommend.
Also don't forget to to eat acordingly. A healthy diet is just as important for your effort. Find out more about eating properly here

Posted September 14, 2008

surfsusan

Thank you Alice, I will try and get this correct, if I am not successful, I will write in a text editor and take a screen shot.

Posted September 04, 2008

Alice

Oops! I fixed the equations below, and then Squidoo went and removed all my plus signs! Which explains the errors in the original article. There should be plus signs after the 65 or 66 in all four equations. There should also be plus signs after the weight in all four equations. Otherwise, the equation is telling you to multiply everything.

Posted September 03, 2008

Alice

The equation is great, but there are some typographical errors. They should read:

To calculate your BMR:

Adult males: 66 (6.23xweight in pounds) (12.7xheight in inches)-(6.8xage in years)

Adult females: 65 (6.23xweight in pounds) (12.7xheight in inches)-(6.8xage in years)

In Metric:

Adult males:66 (13.7xweight in kilos ) (5xheight in cm)-(6.8xage in years)

Adult females: 65(9.6xweight in kilos) (1.8xheight in cm )-(4.7xage in years )

If you did the equations the way they are written, a 5-ft-4-inch, 125-pound woman would need 420 MILLION calories a day. Her 5-ft-11-inch, 180-pound husband would need a mere 67 million.

Posted September 03, 2008

Dr_Joe

Very informative.
Great lens. Rated it 5 stars.
Feel free to visit sexual health.

Posted July 02, 2008

Silver93350

This is some good information here. Please view my blog on calories needed to lose weight

Posted June 05, 2008

RichardPT

Nice! Thanks for the BMR formula...very useful 5 stars. **Daily Workout Schedules**

Posted April 26, 2008

JoeDively

Hi AWESOME LENS!!! Thanks! There is a lot of great new information here.
Thanks again -- Joe --
======
Nutrition Information
http://www.accorres.net/

Posted March 01, 2008

Christopher_Scott

Great lens. We all can use this information.

Posted November 16, 2007

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surfsusan

surfsusan
Weight Loss and nutrition has been a hobby for me, or rather a life necessity. I write about my new discoveries!  more