Wed, Sep 9, 2009
MizFit, do you know of a good site that is easy to use that will tell me how many calories I need based on my activity? Thanks!
This is a question I get repeatedly and one to which I dont have an answer link-wise (translation: please to hit us all up in the comments.)
There seem to exist a plethora of sites where you can
obsess about look up/log calories & sites where you can figure out how many calories you’re burning doing given activities/log aforementioned exercise habits—— but not as many which are designed to help you figure out caloric intake.
Your best bet is to start by figuring out your basal metabolic rate or BMR:
(The BMR is, essentially, the amount of energy your body needs to function.)
Women: BMR = 655 + ( 4.35 x your weight in pounds ) + ( 4.7 x your 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 year )
Next, you want to incorporate your daily activity/exercise into your caloric needs:
* If you are sedentary : BMR x 20 percent
* If 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 physical labor for your job or are in athletic training.): BMR x 60 percent
Add this number to your BMR.
The result of all this mathfusion is the number of calories you need to eat in order to MAINTAIN your current weight (confused or lost yet? If you are Im right there with you.).
In order to lose you will just need to eat fewer calories than this number.
Remember, a calorie isnt a calorie isnt a CALORIE.
Chances are you could eat the number you generate (not the number. the calories.) and still shift your shape from fat to muscle if all your food is natural, whole and *clean.*
WifeMizFit, I recall you mentioning a while ago the fact that Joyce Bone of Millionaire Moms interviewed you for her new book. In fact, I distinctly recall having to watch the Tornado while you chatted on the phone and completed aforementioned interview. Is there by chance a transcript of that blessed phone-event? Love, Ren Man
Thanks so much for your question, Ren Man!
How on earth did you know I wanted to highlight the book chapter and, more than anything, encourage people to download it & skim for information about fitting exercise/clean eating into a busy schedule.
Busy millionaire or not (alas you & I falleth into the decidedly NOT) the tips for working out/living a healthy life at home *and* on the road are pretty damn helpful (she says pridefully).
Oh and should you own a kindle you can merely email the PDF to yer kindle email address and read the document that way. (That’s how I finally got the Ren Man to check the interview out).
Please to click here for PDF of the chapter.
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