HOW MANY CALORIES DO YOU NEED IN A DAY?
Knowing your basal metabolic rate (BMR) is the key to knowing how many calories you should, or shouldn’t, be consuming in a day. Your BMR is simply the minimum amount of calories your body requires on a daily basis to complete its basic functions. Once you know your BMR you can figure in your daily caloric expenditure based on your activity level. This can give you representation of your total daily caloric expenditure. Once you have estimated your total daily caloric expenditure, you can more accurately calculate how many calories you need to eat and how much exercise you need to do every day to maintain, gain or lose weight to meet your healthy weight goals. There more than one method you can use to approximate your daily caloric expenditure, but I’ll just give you one example for today. For every pound of body weight you carry, your body burns about 10 calories each day.
Therefore, a person weighing 150 pounds would need to take in at least 1,500 calories (150 x 10 = 1,500) every day, just to meet their body’s basic needs.After you figure out your most basic caloric need, you can factor in your activity level and digestion needs.This will get you even closer to the real number of calories that your body uses every day to support your regular activities.
1 – To find out your basic BMR, take your body weight in pounds and multiply this by 10.
Let’s use an example of a person weighing 150 poundsExample: 150 pounds x 10 calories/pound = 1,500 calories
2 – To factor in the amount of activity you do in a regular day, take the number you just calculated and multiply it by your Activity Level:
Sedentary: 20% Sitting most of the day
2 – To factor in the amount of activity you do in a regular day, take the number you just calculated and multiply it by your Activity Level:
Sedentary: 20% Sitting most of the day
Lightly Active: 30% Walking here and there; daily chores
Moderately Active: 40%Constantly moving around; daily exercise
Very Active: 50% Heavy exercise for prolonged periods of time
Example: 1500 calories x 0.30 (lightly active) = 450 calories
3 - Then, add together your BMR and calories burned by your activity level:
Example: 1500 calories + 450 calories = 1950 calories
4- Figure on 10% of that total (BMR + calories burned during exercise) to account for the energy requirements of digestion:
Example: 1950 x 0.10 calories (digestion) = 195 calories
5- Add this number to the previous total 1950
Example: 1950 +195 = 2,145
Therefore, this lightly active, 150 pound person burns an average of 2,145 calories every day to support their body’s most basic needs, activity level and digestion of food. To lose weight this person would need to decrease their calorie intake (a decrease of 500 per day would result in a one pound per week weight loss).It’s a good idea to keep a food diary to track your calorie consumption. If you don’t write down what you eat, you may not be as aware of what and how much you take in. Many people grossly underestimate their daily intake. Record both your portions (a portion size will be listed on each foods nutrition label) and your calories per portion to accurately track your consumption.
Upcoming Fitness Opportunities with Crawfordsville Park and Recreation Department:
Example: 1500 calories + 450 calories = 1950 calories
4- Figure on 10% of that total (BMR + calories burned during exercise) to account for the energy requirements of digestion:
Example: 1950 x 0.10 calories (digestion) = 195 calories
5- Add this number to the previous total 1950
Example: 1950 +195 = 2,145
Therefore, this lightly active, 150 pound person burns an average of 2,145 calories every day to support their body’s most basic needs, activity level and digestion of food. To lose weight this person would need to decrease their calorie intake (a decrease of 500 per day would result in a one pound per week weight loss).It’s a good idea to keep a food diary to track your calorie consumption. If you don’t write down what you eat, you may not be as aware of what and how much you take in. Many people grossly underestimate their daily intake. Record both your portions (a portion size will be listed on each foods nutrition label) and your calories per portion to accurately track your consumption.
Upcoming Fitness Opportunities with Crawfordsville Park and Recreation Department:
BODY FOR LIFE CHALLENGE STARTS JANUARY 14th
The Parks Department is offering the 12-week Body for Life challenge beginning Monday, January 14th. This is a structured program incorporating a balanced diet, strength training and cardiovascular exercise. Meet in a small group setting for weekly workouts and weigh-ins. This challenge is only12-weeks, but the principles taught in the program will benefit the participants long after the challenge ends. What’s included? Tracking materials for both diet and exercise over the 12 week s of the challenge, 20 group workouts with your trainer, before and after pictures, weigh-ins and body composition (body fat %) measurements. Fee $150. The participant with the most dramatic transformation will win $75 and a six month facility membership at the Crawfordville Community Center Call 364-5175 for more information or attend our informational meeting on Monday, January 14th at 6pm.
Based on the bestseller Body for Life by Bill Phillips.
Based on the bestseller Body for Life by Bill Phillips.
MINI MARATHON TRAINING PROGRAM
Don’t train alone! This training program will meet for it’s first of 15 weekly workouts on Wednesday, January 16th at 6:00 at the Crawfordsville Community Center. Walkers and runners of all ability levels are welcome to participate. The group will meet on alternating Wednesdays at 6:00pm and Saturdays at 8:00am for workouts. Each participant will receive a packet filled with lots of useful information including: a complete training schedule, tips on long runs, pacing and rest and a flashing light for early morning or evening workouts in the dark. Guest speakers and presenters will address issues ranging from proper training diet to stretching. Fee $40. Call the Parks Department at 364-5175 for more information.
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