### Counting Calories and Weight Loss Success

Sunday, April 24th, 2011

If you wish to win the weight-loss race, you have to begin with finding the starting line.  Determining the number of calories necessary to maintain your current weight is useful information when it comes to fighting the battle of the bulge.  This number then can help you to determine how many daily calories you will need to consume to actually lose weight.  The Mifflin-St. Jeor equations are a fairly accurate tool to establish daily calorie requirements.

Counting Calories

The process to determine your base caloric number is as follows:

1.     Convert your weight and height

Current Weight ____________ Divided by 2.2 ____________ = your weight in Kilograms

Height in inches ____________  x 2.54 = your height in centimeters

2.     Calculate A

10 x ____________ (weight in kilograms from step 1) = _____________ A

3.     Calculate B

6.25 x ___________ (height in centimeters from step 1) = _____________ B

Mifflin-St. Jeor Equations

4.     Calculate C

5 x age = ____________ C

Male:

A + B = __________ – C = __________ + 5 = ___________ = BMR (Basal Metabolic Rate)

Female:

A + B = __________ – C = __________ – 161 = ___________ = BMR (Basal Metabolic Rate)

6. Activity level

1.200 = Sedentary (Little or no exercise)

1.375 = Minimally active ( Light exercise/sports 1-3 days/week)

1.550 = Moderately active  (Moderate exercise/sports 3-5 days/week)

1.725 = Very Active (Hard exercise/sports 6-7 days a week)

1.900 = extra active (Very hard exercise/sports and physical job)