Calculate your caloric needs and head up to losing weight!
Many of us already know the basic principles of losing weight; the ultimate amongst them is the relationship of calories we are burning every day. As we all know that every time we eat it gives calories to our body. Now depending on what we are eating calories differ from one to another. These calories are also essential to give us much energy and survival kit to keep our body functioning. Such physiologic event of breathing needs calories to perform it properly.
But even if these calories are being burned out, problem arises when we have extra calories on our body than what we really should have. If we overeat then it is given that caloric amounts would also give rise. But if we don’t burn what we eat especially if we have high amounts of calories on our body that gives us our extra pounds.
I am sure that by just reading the above statements you are now wondering how many calories you should have for a day. That is the ultimate question we have to face, how can we know our caloric needs. Now you don’t have to go to a nutritionist just to answer your question, here is the basic step on how to compute your caloric needs.
BMR, what is it?
BMR or basal metabolic rate means the amount of energy your body needs to function properly. This is what we are looking for. In order to maintain our weight we have to stick with our BMR. To lose weight we have to lessen our intake to what’s on our BMR. To gain weight vice, versa add up your caloric intake to your BMR.
So in order to lose weight you have to lessen the caloric intake as reflected on your BMR by doing such things like dieting and exercising, they are the two most approved safe methods on losing weight. You just have to create a simple and easily followed diet plan and appropriate exercise program. You need to add up discipline and hard work to earn great results though.
The Harris Benedict formula to losing weight!
This is the formula you’ve all been waiting for. Always bear in mind that people’s BMR are also affected by height, weight, age and sex. Also the Harris Benedict formula is intend for adult use only, pediatric formulas are given in a separate way you may ask your nutritionist about pediatric formulas on BMR.
Step 1: Calculate your BMR
Women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)
Step 2: Calculate your activity
Sedentary : BMR x 20 percent
Lightly active: BMR x 30 percent
Moderately active (exercises 3x a week): BMR x 40 percent
Very active (exercises everyday): BMR x 50 percent
Extra active (hard labor or athletic training) BMR x 60 percent
Add this number to your BMR and now you have the ideal caloric intake you need to have in order to keep or lose weight. Remember eat fewer from the number to have weight loss and eat many from the number to have weight gain, to maintain eat what’s on the number!
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