Tuesday, February 06, 2007
caloric requirements
how much do i really need to eat? let's ask the experts!
The Harris-Benedict Equation for calculating calorie needs.
Use the appropriate formula for men or women..
Men: BMR = 66 + (13.7 x W) + (5 x H) - (6.8 x Age) = Daily calories required
Women: BMR = 665 + (9.6 x W) + (1.8 x H) - (4.7 x Age) = Daily calories needs
Where:
W = weight in Kgs
H = Height in cms
Age = Years
The above equation calculates calorie needs for the BMR, you still need to work out calorie requirements for the day including any activities. Multiply your BMR by an activity factor which more closely suits your lifestyle:
Sedentary - none or very little exercise = BMR X 1.2
Light activity for average of 2 days/week = BMR X 1.375
Moderate activity level exercising 4 days/week = BMR X 1.5
High activity levels exercise & sports more than 6 days/week = BMR X 1.7
Higher activity levels = up to 2 x BMR
ok. let's give it a shot...
saara's current bmr = 665 + (9.6 x 70) + (1.8 x 179) - (4.7 x 30) = 1518 x 1.5 for moderate activity = 2277.
um, that seems like a LOT.
i think i will stick with the 1518! which seems like a lot, in and of itself.
what if i try with my goal weight factored in...
bmr = 665 + (9.6 x 65) + (1.8 x 179) - (4.7 x 30) = 1470
so this means i need to eat 1470 calories to maintain my goal weight.
that seems reasonable.
so should i start counting calories? i have never been very good at that. it seems like a lot of work. but maybe i should try it for a few days, just to get an idea of where i stand. hmm. i'll think about it.
(just for fun- let's pretend i'm a MAN! current bmr = 66 + (13.7 x 70) + (5 x 179) - (6.8 x 30) = 1716. no fair!)
The Harris-Benedict Equation for calculating calorie needs.
Use the appropriate formula for men or women..
Men: BMR = 66 + (13.7 x W) + (5 x H) - (6.8 x Age) = Daily calories required
Women: BMR = 665 + (9.6 x W) + (1.8 x H) - (4.7 x Age) = Daily calories needs
Where:
W = weight in Kgs
H = Height in cms
Age = Years
The above equation calculates calorie needs for the BMR, you still need to work out calorie requirements for the day including any activities. Multiply your BMR by an activity factor which more closely suits your lifestyle:
Sedentary - none or very little exercise = BMR X 1.2
Light activity for average of 2 days/week = BMR X 1.375
Moderate activity level exercising 4 days/week = BMR X 1.5
High activity levels exercise & sports more than 6 days/week = BMR X 1.7
Higher activity levels = up to 2 x BMR
ok. let's give it a shot...
saara's current bmr = 665 + (9.6 x 70) + (1.8 x 179) - (4.7 x 30) = 1518 x 1.5 for moderate activity = 2277.
um, that seems like a LOT.
i think i will stick with the 1518! which seems like a lot, in and of itself.
what if i try with my goal weight factored in...
bmr = 665 + (9.6 x 65) + (1.8 x 179) - (4.7 x 30) = 1470
so this means i need to eat 1470 calories to maintain my goal weight.
that seems reasonable.
so should i start counting calories? i have never been very good at that. it seems like a lot of work. but maybe i should try it for a few days, just to get an idea of where i stand. hmm. i'll think about it.
(just for fun- let's pretend i'm a MAN! current bmr = 66 + (13.7 x 70) + (5 x 179) - (6.8 x 30) = 1716. no fair!)
# posted by saara @ 8:48 AM 
