Apr 2, 2009

How many calories should I eat in order to lose weight?

If you want to start keeping track of your calories in order to lose weight, the first thing you need to know is ask you how many calories should i eat each day . Sound simple, how many calories you should try to cut from your diet?.
The first step is to figure out how many calories you need in a day. To do this you must determinate your resting metabolic rate(RMR). That's the number of calories you need to support the unconscious work of your body, such as your heart, beat and breathiing.
The following is the most widely accepted method of determining your calories needs:

Step 1: Calculate your resting metabolic rate:

Female: 65.1 + (4.35 * weigh in pounds) + (4.699 * height in inches) - (4.676 * age)
Male: 66.5 + (6.25 * weight in pounds) + (12.71 * height in inches) - (6.775 * age)
Step 2: Caluculate your caloris needs
Now that you've determined your RMR multiply it by your activity factor:
. Sedentary: 1.2 (you sit, drive, lie, down or stand in one place for most of the day and don't do any type of exercise)
. Light activity: 1.3 to 1.4 (you're sedentary for most of the day and do light activity, such as walking, for no more that two hours daily)
.Moderate activity: 1.5 (you're on your feet most of the workday with light lifting only and do no structured exercise)
.Very activite: 1.6 to 1.7 (your typical workday includes several hours of physical labor, such as light industry and construcction- type jobs)
.Extreme activity: 2 to 2.4 ( you do heavy manual labor, army or marine recruit trainig or a competittive athlete)
Your RMR multiplied by your activity factor is your total daily calorie allowance fir weight maintenance.
To lose weight you need to incrrease your level of activity and or decrease your calorie intake until you are burning more calories than you consume

Apr 1, 2009

What's a calorie anyway?

When you hear the word, it conjures up images of eating cakes, candies and other food. Calories should be viewed as energy that keeps you going. The only problem is that you get too many of them, you end up stockpilling unused energy and that's what turn into fat.
What exactly is a calorie? It's a mesure of energy: the capacity to do work. Science defines calorie as the amount of energy required to raise the temperature of 1 gram of water by 1 degree celsius.
The simple functional purpose of calorie: to fuel our body's day to day activities.
How many calories should I eat to lose weight