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.
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
4. Calculate C
5 x age = ____________ C
5. Calculate your caloric needs
A + B = __________ – C = __________ + 5 = ___________ = BMR (Basal Metabolic Rate)
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)
Your BMR ___________ x your activity level ___________ = your daily caloric needs
To lose one pound per week you have to subtract 500 from the number above (daily caloric needs). This number tells you how many calories you should consume each day to achieve weight-loss.
To lose two pounds per week, in addition to adjusting your caloric intake as indicated above, add 45 minutes to an hour of physical activity each day.
Using the above equations a 42 year old, 6 foot, 200 pound man who lives a moderately active lifestyle would have a BMR (Basal Metabolic Rate) of 1849. This same man would need to take in 2866 calories a day to maintain his current weight. If this man wanted to lose a pound a week he would have to maintain his current lifestyle and eliminate 500 calories from his daily intake.
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