In determining the right amount of calories to eat can be confusing initiative. There are many different methods and formulas for calculation of this picture. Below we suggest one of the easiest ways for you to find your target calories, or try to win or lose.
First things first weigh yourself
This move can be stressful, depending on your body image. But I know that if you skip this step is to know when you or your fitness goals. By weighing yourself before you start your diet and exercise program, you will be able to see on paper, the improvements in your body, every week, even though they have not seen in the mirror. This is extremely important to keep motivated as you strive for your goals. Thus a step scale. If you do not already have one in your bathroom scale has the most training for their members to use. Just the date and your weight
Total calories key to weight gain or weight loss
If you want to lose weight, you need more calories than your body can use. However, if you want to lose you need fewer calories than your body must be used if it all down. It's really that simple.
To find the requirements of your calories.
First you must base your metabolic rate (or BMR) To be determined. The human this formula is as follows:
BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in cm) - (6.8 x age in years)
For example, let us calculate BMR for a 25-year-old, 6 feet tall (72 inches), 185 lbs man.
66 + (6.23 x 185 (kg)) + (12.7 x 72 (inch) - (6.8 x 25 (years)) = 1897 MMR
Then, using the Harris-Benedict formula, based on temperature requirements of the activity of your lifestyle.
Small or training (not) = BMR x 1.2
Light exercise 1-3 days a week = BMR x 1.375
Moderate exercise 3-5 days a week = BMR x 1.5
Hard exercise 6-7 days a week = BMR x 1.725
It is very difficult to carry out 7 days a week = BMR x 1.9
Using the previous example of 25-year-old man, if he does weights and cardio 3 days a week, daily calorie needs are about 2940 calories.
The above figure regarded as "maintenance" level of temperature, he does not buy or lose weight if he insists that the calories and a moderate level of exercise, if your goal is to gain weight, it is recommended to you.: Intake of calories in about 10%, and a day above your maintenance level. If your goal is to lose weight, it is recommended that you reduce your intake temperature is 20-25% of your maintenance level. With the above example, the 25-year-old man eating 3230 calories a day is about the weight of about 2200 calories a day to lose weight.
Note: The number of calories you consume in the region if your weight changes, or if your workouts are more frequent or severe. Now that you know how much you eat, the next step is to decide what is the best I have.
Look at my previous article, "Be Your Best"
I love what you did to the website of Kevin Pola Men-n-fitness fitness for 7 days free to read and you can get when you sign up.
No comments:
Post a Comment