Calculate the calories you need per day: To lose weight, gain weight, or maintain.
Calculate Your BMR
Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing.Other factors that influence your BMR are height, weight, age and sex.
Step one is to calculate your BMR with the following formula:
Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)
Please note that this formula applies only to adults.Calculate ActivityStep two: In order to incorporate activity into your daily caloric needs, do the following calculation:
If you are sedentary : BMR x 20 percentIf you are lightly active: BMR x 30 percent
If you are moderately active (You exercise most days a week.): BMR x 40 percent
If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent
Add this number to your BMR.The result of this formula will be the number of calories you can eat every day and maintain your current weight. In order to lose weight, you'll need to take in fewer calories than this result.
Enter your info here: http://nutrition.about.com/od/changeyourdiet/a/calguide.htm
As you lose weight, you can re-calculate the formula to assess your new BMR.
source:http://weightloss.about.com/od/eatsmart/a/blcalintake.htm 12/11/09
Dieting/ Eating Healthy Tips from ME!
Read the labels
Stick to the amount of calories recommended for you, per day
Exercise
Avoid foods that make you want more (potato chips, cookies)
Eat plenty of fruits and veggies, so you won't have hunger for the junk
Eat the serving size
Check with a doctor, or nutritionist if you have any questions on your dietary needs, supplements, or allergies.
