Tuesday, April 26, 2011

How to Determine Your Recomended Caloric Requirements

To determine your daily caloric requirements you'll need to use a basic formula. By using a simple equation you can evaluate your basic metabolic rate or BMR. If you fulfill your daily caloric requirements you will maintain your current weight. The BMR varies for everyone and factors include age, height, weight, gender, and ethnicity. You then multiply your BMR by your activity level to get the number of calories you can eat in one day.


BMR Formula:

•Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR
•Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years) = BMR
Example: I weigh 110 pounds, am 5 feet 2 inches or 62 inches, and am 15 years old
655 + (4.3 x 110) + (4.7 x 62) - (4.7 x 15) = 1348.9

Determine Activity Level: Multiply your BMR by the activity level that best describes you
• Little to no exercise: BMR x 1.2
• Light activity (sports 1-3 times per week): BMR x 1.375
• Moderate activity (sports 3-5 days per week): BMR x 1.55
• Very active (intense exercise 7 days a week): BMR x 1.9
Example: 1348.9 x 1.55 = I can eat 2090.8 calories per day

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