So now we know our BMI, and we know we need to do weight loss or manage we move to calculating calorie needed and decide the caloric requirement by our body.
Remember knowing how many calories your body need each day is the first step in managing your weight.
Actual calories needed to maintain weight or lose it may vary based on muscle mass, activity and a variety of other factors like gender, age, height, weight.
Here is a list of free sites where you can insert the foods you are eating to keep track of your calorie intake. One of my fav app is my fitness pal which helps u to count no of calorie requirement and helps u to login and calculate daily your food intake. There are many Online Calorie Counters (ONLINE and include apps for iPhone/iPad and Android devices)
Here is a list of free sites where you can insert the foods you are eating to keep track of your calorie intake:
But those who wants to calculate by old fashioned style here how we calculate calorie requirement, to find out your ideal caloric intake, start by calculating what’s known as your base metabolic rate (BMR) and activity level.
WOMEN: MULTIPLY YOUR WEIGHT BY 10.
MEN: MULTIPLY BY 11.
(THIS IS YOUR BMR)
• SEDENTARY LIFESTYLE (MEANS MOST OF THE TIMING SITTING WORK. SO WE ADD 20 PERCENT OF YOUR BMR
• 30 PERCENT IF YOU ARE SOMEWHAT ACTIVE.
• 40 PERCENT IF YOU ARE MODERATELY ACTIVE.
• OR 50 PERCENT IF YOU ARE VERY ACTIVE.
THE NUMBER WE GET IS HOW MANY CALORIES YOU NEED TO MAINTAIN YOUR WEIGHT.
so suppose my weight is 126 lb.
(so my BMR is 126×10=1260 calories and with kids am moderately active so I add 40%=166 calories.
So my daily total for maintaining your current weight is 1426 calories. If you want to lose one pound per week, you simply need to cut or burn an extra 500 calories a day.