Fri, May-16-03, 12:25
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Senior Member
Posts: 252
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Plan: Own Plan w/ Atkins & WW Tips
Stats: 127/122/115
BF:
Progress: 42%
Location: VA
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BMR Calorie Req'ments Calculation
Try this....it helped me put my calorie limit into perspective.
Calorie requirements-BMR
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Determining how many calories is enough for you.
First you need to calculate your BMR
Then add in an allowance for your lifestyle.
Then add in the calories you burn when you exercize.
Calculating your Basal Matabolic Rate
(The speed at which the body burns calories while at complete rest)
Your BMR is determined by weight, sex, age and height. Your calculated BMR is only a guideline, and may be a little high or low depending on your unique situation.
BMR for women: BMR = 655 + 4.36 X Weight (lbs) + 4.32 X Height (inches) -4.7 X Age
BMR for men: BMR = 66 + 6.22 X Weight (lbs) + 12.7 X Height (inches) -6.8 X Age
Sample Calculation for a Woman Weight 140 lbs Height 5'8" Age 30
BMR = 655 + 610 (4.36 X 140 lbs) + 294 (4.32 X 68 inches) - 4. 141 (4.70 X 30 years)
BMR = 1418 Calories
Sample Calculation for a Man Weight 200 lbs Height 5'11" Age 30
BMR = 66 + 1,244 (6.22 X 200 lbs) + 902 (12.7 X 71 inches) - 4. 204 (6.8 X 30 years)
BMR = 2008 Calories.
Now you can factor in an allowance for your lifestyle.
Quiet sitting = BMR +30%
Office work (light activity) = BMR +50%
Housework (moderate activity) = BMR +70%
Heavy manual labour (i.e. construction, landscaping) = BMR +100%
Now, add in the amount of Calories you burn during your exercize sessions.
This will give you a good approximation of how many calories you need per day to maintain your current weight. If you wish to loose 1 pound per week (a good safe reasonable goal), you need to eat 500 calories a day less than you burn.
So, lets look at the two examples above, and how they relate to the Atkin's calorie recomendation of 10 to 12 times your body weight.
Lets assume both subjects work in an office, and exercize daily. During exercize, they both burn approximately 350 calories.
Sample Calculation for a Man 2008 calories + 30% (602) + 350 = 2960 calories per day
Atkins recomendation 200 X 11 = 2200 calories per day
So, you are burning 760 calories per day more than you eat. You should loose around 1-1/2 pounds per week.
Sample Calculation for a Woman 1418 + 30% (425) + 350 = 2193 calories per day.
Atkins recomendation 140 X 11 = 1540 calories per day
So, you are burning 653 calories per day more than you eat. You should loose around 1-1/4 pounds per week.
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