Tip of the Day June 7, 2013

Do you know how many calories you're suppose to consume daily? It's important to know so that it can help with weight maintenance (or weight loss), depending on your goals.  Here's how you calculate it.

Step 1:
Calculate your BMR, which is your Basil Metabolic Rate.

1kcal/kg body weight/hour X 24 hours/day

example:

50 kg/hr X 24 hours = 1200 kcal/hour

Step 2:

Estimate your activity level
Sedentary/Inactive   Men: 24-40 % Women 25-35% 
Lightly Active         Men 50-70%   Women 40-60 %
Moderately Active    Men 65-80 %  Women 50-70 %
Heavily Active         Men 90-120%  Women 80-100%
Exceptionally Active Men 130-145% Women 110-130%

This woman is considered moderately active because she exercises 4 or 5 days a week.

Step 3

Multiply your BMR by the decimal equivalent of the lower and higher percentage values for your activity level.

1200 X 0.7 = 840

Then add it to your BMR to find your total daily energy output.

1200+840= 2040

This woman needs to consume 2040 calories to maintain her current weight.

Remember, ever consume below your BMR.