dustyrivergardens
How to Calculate Your Daily Calorie NeedsHarris-Benedict FormulaA more accurate way to calculate your daily calorie needs is to determine basal metabolic rate (BMR) using multiple factors, including height, weight, age and gender, then multiply the BMR by an activity factor to determine your total daily energy expenditure (calories). One calculation method is the Harris Benedict formula.The Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR). This is more accurate than calculating calorie needs based on total body weight alone [URL='https://www.miss-bohnenkraut.com/grundumsatzrechner/'][COLOR=rgb(0, 0, 0)]Basal Metabolic Rate Calculator[/COLOR][/URL]. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (Harris-Benedict will under-estimate calorie needs) and the very fat (Harris-Benedict will over-estimate calorie needs).Two Steps to Determine Daily Calorie Needs:First, determine your BMR.Second, apply the Activity Multiplier.Harris Benedict Formula for Women - STEP 1BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) - (4.7 X age in years).Notes:1 inch = 2.54 cm.1 kilogram = 2.2 lbs.Example of BMR:You are 32 years oldYou are 5 feet 4 inches tall (162.5 cm)Your weight is 185 pounds (84 kilos)Your BMR is 655 + (806) + (291) - (150) = 1602 caloriesHarris Benedict Formula for Women - STEP 2To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:If you are Sedentary - little or no exerciseCalorie-Calculation = BMR X 1.2If you are Lightly Active (light exercise/sports 1-3 days/week)Calorie-Calculation = BMR X 1.375If you are Moderately Active (moderate exercise/sports 3-5 days/week)Calorie-Calculation = BMR X 1.55If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)Calorie-Calculation = BMR X 1.725If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)Calorie-Calculation = BMR X 1.9Total Calorie Needs Example:If you are sedentary, multiply your BMR (1602) by 1.2 = 1922Your total daily calorie requirement is therefore 1922 calories.This is the total number of calories you need in order to MAINTAIN your current weight.Harris Benedict Formula for Men:BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)Notes:1 inch = 2.54 cm.1 kilogram = 2.2 lbs.Example of BMR:You are 25 years oldYou are 6 feet tallYour weight is 220 poundsYour BMR is 66 + (1370) + (914) - (170) = 2180 caloriesHarris Benedict Formula for Men - STEP 2To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:If you are Sedentary - little or no exerciseCalorie-Calculation = BMR X 1.2If you are Lightly Active (light exercise/sports 1-3 days/week)Calorie-Calculation = BMR X 1.375If you are Moderately Active (moderate exercise/sports 3-5 days/week)Calorie-Calculation = BMR X 1.55If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)Calorie-Calculation = BMR X 1.725If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)Calorie-Calculation = BMR X 1.9Total Calorie Needs Example:If you are lightly active, multiply your BMR (2180) by 1.375 = 2997Your total daily calorie requirement is therefore 2997 calories.This is the total number of calories you need in order to MAINTAIN your current weight.How Many Calories Do You Need to Lose Weight or Gain Weight?Now you know what your calorie-needs are, find out how many calories you need each day in order to lose or gain weight.
Balifrog
Headache....And after this math course drink 6 Bintangs ?
Markit
Markit Method: open fridge door, if anything looks good enough to eat you must be hungry or someone went shopping. Eat it. Stop when arm gets tired, stomach bursts, food runs out.
YachtRock
My method is to eat and drink whatever I want and then stop when the pants get tight. I'm too cheap to buy new pants, so I eat healthy for a while and exercise to get the ole waistline down. Patent pending on that methodology.
Balifrog
I eat and drink what I want. Cook with (French) butter and olive oil.Most sauces contain wine and cream.Never needed a "health expert", health spin doctor or smart watch to follow up my health.Now at 70 still kicking around, but have SERIOUSLY cut down on the nightlife since a few years.No gym in tight fluorescent pink or purper pants for me, but every morning a 250m swim.
AuroraB
Markit Method: open fridge door, if anything looks good enough to eat you must be hungry or someone went shopping.Eat it. Stop when arm gets tired, stomach bursts, food runs out.[/QUOTE]Sir, just one more wafer thin mint?[MEDIA=youtube]GxRnenQYG7I:306[/MEDIA]
