Calorie – Count It, Burn It
For every action you take, there is an equal reaction in your body, as far as calories are concerned.
Everything you do requires a corresponding amount of calories to be burned, whether it’s something as simple as breathing or as complicated as blood circulation.
If you’re intent on keeping excess weight off, then you would have to wrest control of your body’s calories, not the other way around.
Now this involves a lot of counting; clearly you do not just leave Math in school. However, there’s no rocket science to counting calories.
Read this no-brainer guide and memorize these formulas to a healthy lifestyle.
BMR or Basal Metabolic Rate (a.k.a. your resting metabolic rate) is the speed with which your body burns calories while you’re doing nothing. By calculating BMR, you can reckon just how much calories your body needs or must get rid of.
- If you are male: 66 + [6.23 x weight (in pounds)] + [12.7 x height (in inches)] – [6.8 x age]
- If you are female: 655 + [4.35 x weight (in pounds)] + [4.7 x height (in inches)] – [4.7 x age]
For example: an 18-year old girl, who stands 64 inches and weighs 142 pounds, can burn 1488.9 calories when she is resting.
Your calorie needs
After calculating your BMR, you must know the degree of activity you do every day to determine how much calories you need to maintain your present weight.
Calculate total daily calorie needs:
- Highly active individuals (professional athletes, physical workers, strenuous exercisers): multiply BMR by 1.9
- Active individuals (exercising hard or playing sports 6 to 7 days per week): multiply BMR by 1.725
- Moderately active individuals (exercising moderately or playing sports 3 to 5 days per week): multiply BMR by 1.55
- Lightly active individuals (exercising casually or playing sports one to three days per week): multiply BMR by 1.375
- Sedentary individuals(negligible physical activity): BMR x 1.2
So if the 18-year old girl is lightly active, her total daily calorie needs would be 2047-2375.
If she intends to lose weight, then she has to burn the corresponding number of fats. Each pound of body fat equals to 3,500 calories. In one week then, the girl must lose 500 calories every day. Subtract 500 from her total daily calorie needs; the result is the number of calories she could take in daily yet still shed one pound every week.
If it’s the other way around, or if she intends to gain one pound per week, she would have to add 500 to her total daily calorie needs. This way, she can just sit back, eat and add one pound each week.
Don’t starve yourself!
Many factors can slow down your metabolism, among them age and muscle mass. Every ten years, your metabolism slows down by as much as 5 percent. Muscles also play a hefty part, in that muscle burns more calories than fat.
If you must shed weight, then do not crash diet. Deliberately reducing your intake makes your body think it is starving. Your body would then hold on to its stocks of calories. For this reason, your weight loss regimen could hit a plateau. On the contrary, aerobic exercise and weight training makes your metabolic rate sky-high.