2011/10/09

Daily tip #35| Daily caloric intake

Counting calories - so cliche and stupid sounding. Being overly obsessive with it is not neccessary unless you are a competing bodybuilder, to shed weight and lose those lovely love handles on the waist all you really need to do is substitute, and then switch over to a basic meal plan. With this, these two nutritional methods alone should get you a six pack, but only if you sincerely do it! Yes, sincerely, but, you can cheat, somewhat.


On my post about how long should it take to get where you want safely I mentioned to cut your calories by 20%. What is that 20% and how much do you cut? Let me explain.


First of, you need to find out your BMR (Basal Metabolic Rate - minimum amount of energy (in calories) required for your body to complete basic functions throughout the day). It is very simple, with little math. This formula only applies to adults, though.

Men:
66 + (6,3 x weigh (pounds)) + (12.9 x height (inches)) - (6.8 x age (years))

Women:
655 + (4,3 x weigh (pounds)) + (4.7 x heigh (inches)) - (4,7 x age (years))

Now that you have your Basal Metabolic Rate, we go into the next step, calculating activity.
If you sit around all day: BMR x 20%
Light activity: BMR x 30%
Moderately active: BMR x 40%

Very active (intense exercise every day for long periods - yeah, I'll stop on this one, there's more though.): BMR x 50%

You add this number to your BMR - and there you go, you have the number of calories you need to maintain your current weight. On my previous post I said you need to consume 20% calories less to safely lose weight - which means, no going from fried chicken straight to only salad, use the two methods I've mentioned above.

This way, BMR(5000) x 20% = 1000.

20%(1000) - BMR (5000) = 4000, which would be the amount of calories you need to consume in order to lose weight safely.

This is very easy to do stuff which can save your health, I think it's better to stay safe then sorry - find out how many calories you need and start reading those labels! It's good to write down the number of calories you ate each meal on your phone - then you will be able to see how much more you need, or if you should stop and eat better next day.

If you are unsure how many calories x item has, just google the nutritional value of that item, it should show up.

Do not forget to drink a lot of water, not underestimate sleeping properly, stop making common mistakes to become happier! 

20 comments:

Betsy said...

What a fun blog! I'm going to follow along!

Mo said...

Hmmm. I don't know if I should actually start counting calories. I just eat whenever and how mch I want atm.

Reilly said...
This comment has been removed by the author.
Reilly said...

I'm just a little bit over my weight. like 0.6 or something

Sub-Radar-Mike said...

Nice one, I wasn't aware of how to calculate BMR before now..

Pat Hatt said...

Thing that I like best as once you get working out, it boosts metabolism so those calories you cut, you can take a few back and poof doesn't add on. Least that's how it works for me so far. Of course that could be why nothing goes down more too..haha..damn those pringles.

D4 said...

Don't make me math or I will explode and you will have one less follower. That's not nice.

Cough.

Mochileiro said...

Very interesting to know these calculations. ;)

Mai Yang said...

oh! now I gotta learn math! hahahahaha!

got a meal plan to follow myself given by some dietitian during our consultation. hehe

Astaroth said...

luckily I've never eaten too much. still, caloric intake is important for body and mind(in that your brain needs power as well)

Jason said...

I would count calories but the effort required is enormous! + with a full time job you just get no time!

A Beer for the Shower said...

That math has way too many parentheses for me. I can't count calories, simply because my metabolism is too high and I do way too many sports. I'd be a stick figure if I did.

aLH3x said...

Thank u for this tip! I was waiting for this!! :P

Gizmo said...

I've never used this kind of calculations, I just eat when I'm hungry and drink when I'm thirsty :P

To Tipota said...

Having read your yesterday's post I started cutting my callories intake 20% every forthnight. Thanks for that, your posts are great.

TheBluntBlogger said...

sigh, a lazy like me won't really calculate that much :D and is it right 655? for women and 66 for men?

Natural One said...

I can see why most people aren't good at counting calories, it seems tedious

Lot's Wife said...

This is a handy formula.

Lord Phrozen said...

I was afraid of this, math calculations everywhere! Thank you so much for the information though, this will definitely help me out in the long run.

Jessie Grigsby said...

I love the article. I am a coffee junkie. It get's me up and going in the morning and keeps me pushing through my workout. I am not a fan of Starbucks. I like my coffee black. What is the point of drinking coffee if you can't taste the coffee? I also, don't want to gain any of my weight back after my 45 pound loss. Check out my before and after photos here. http://www.insaneworkoutreview.com/

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