It is important to understand how one should eat to live healthy and to lose weight. Overeating is unhealthy, but not eating enough is unhealthy too. There are all kinds of guidelines published, guidelines which tell us that a certain amount of bread should be eaten a day. However, the fact remains that every person is different and everyone has a different need for energy depending on the length, weight and the amount of activity of the person. After reading this article you are able to calculate how many calories you should eat in a day to keep your body running and healthy, to maintain your current weight or to lose weight!
The rate of basal metabolic rate plays an important role in the case of weight loss. Every person has a basal metabolic rate which indicates how much energy (calories) the body uses for the primary processes in order to stay alive. It is the energy needed to let your heart beat, to breathe and to make sure that all organs in the body can function correctly. The basal metabolic rate is also called shortly metabolism. The BMR is calculated using the following formula.
For men: 88 + ( (13.4 x your weight in kg) + (4.8 x your height in cm) - (5.677 x your age in years)) = your BMR
For women: 448 + ( (9.2 x your weight in kg) + (3.1 x your height in cm) - (4.3 x your age in years)) = your BMR
The BMR of a man who is 195 centimeters, 90 kg and 20 years old is:
88 + ( (13.4 x 90) + (4.8 x 195) - (5.677 x 20)) = 2116.
If this man has no activities all day, he should be eating 2116 calories to remain his current weight.
The BMR of a woman who is 179 centimers, 75 kg and 23 years old is:
448 + ( (9.2 x 75) + (3.1 x 179) - (4.3 x 23)) = 1592.
The weight of this woman will be stable when she eats this amount of calories a day with no further activities.
The number of calories that comes out here is the basic need of the body when one does nothing all day. The daily activity level has yet to be added here to get the full amount of energy your body needs in a day. Depending on your energy level the you should multiply your bmr with a certain factor.
BMR x 1 for people who lead a sedentary life
BMR x 1.2 for less active people
BMR x 1.4 for little active people (sporting 1-3 days a week)
BMR x 1.6 for reasonably active people (sporting 4-5 days a week)
BMR x 1.8 for very active people (sporting 6-7 days a week)
BMR x 2 for very active people (sporting twice a day)
Knowing the energy of one's own body is one of the first steps that must be made when determining a new healthy lifestyle. From this point, starting a diet can be constructed which meets the individual needs. To lose weight you should generally eat 400 calories below the amount of calories you need for the normal functioning of your body (so including the calories for your activities during the day).
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