Calculating daily calorie needs.

Morning all, 

I recently had a question.  How do you know how much calories  you need every day? I will try to put this together as simple as possible. 

Firstly you need to know what your Basic metabolic rate (BMR) is. This is the amount of calories your body uses, even if your are not lifting your bum off the couch. ... Which you should NOT do! Cause you don't get a pretty bum by sitting on it okay?  To stay healthy and fully fuctional, you NEED to eat this amout of daily calories. 






Calculating BMR:


Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
665 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

http://calculator-converter.com/converter_kilograms_to_pounds_kg_to_lb_calculator_chart_table.phphttp://www.manuelsweb.com/in_cm.htm

The two links is to convert your kg's to pounds and cm's to inches. 

We can use me as a quick example. I'm a women... last time I check. lol

655 + (4.3 x 121) + (4.7 x 62) - (4.7 x 26)
655 + 520.3 + 291.4 - 122.2 
=  1344.5 BMR

Step two:  In order to incorporate activity into your daily caloric needs, do the following calculation:


Calculate Activity:

• 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 labor or are in athletic training.): BMR x 60 percent

Add this number to your BMR. 

The result of this formula will be the number of calories you can eat every day and maintain your current weight. 

In order to lose weight, you'll need to take in fewer calories than this result. As you lose weight, you can re-calculate the formula to assess your new BMR. 

When all else fails... lol... here's a online calculator you can just put your stats in.  There is so much info our there, that it can be easy to get confused as to what to use and what  not! One really important tip I can give you, is learn to read your food lables!!! 

http://www.diet-blog.com/05/how_to_calculate_your_daily_calorie_needs.php