# Exercise

## Calculate Calorie Needs

Figuring how many calories you need per day takes a bit of calculating. You must take into account your height, gender and activity levels. The easiest way to find out what you need to is to log on to a site that can quickly calculate all the factors pertaining to you. There are many sites that will calculate your caloric and nutritional needs. Try:

The Lifestyle Company: http://www.thelifestylecompany.com/wloss/dcr.asp
ExRx.net: http://www.exrx.net/Calculators/CalRequire.html
Page Wise: http://tx.essortment.com/calorierequir_rvay.htm

If you want to calculate how many calories you need per day yourself, get a calculator and some patience:

Step One: Men: multiply your body weight in kg (kg = pounds divided by 2.2)by 24 to equal calories per day Example: 190 lbs. divided by 2.2=86.36 kg x 24=2073 cals per day

Women: multiply your body weight in kg by 23 to equal calories per day Example: 150 lbs. divided by 2.2=68.18 kg x 24=1636 calories per day

Step Two To Find your BMR (basal metabolic rate)—Calories Needed if Sedentary: Men: BMR = 66 + (13.7 X weight in kg) + (5 X height in cm) - (6.8 X age in years)

Explanation: add 66 to 13.7 times weight in kg, then add to 5 times ht. in cm (inches times 2.54), then subtract 6.8 times your age in years: 66 + (13.7 x wt in kg) + (5 x ht in cm) - (6.8 x age in yrs)

Example: 66 + (13.7 x 86.36kg) + (5 x 177.8 cm* [70 in. x 2.54]) – (6.8 x 42) = 66 + 1249.13 + 889 - 285.6 = 1918.53 BMR for 5’10, 42 year-old sedentary male

*cm = inches multiplied by 2.54 (ie: 70 inches x 2.54 = 285.6 cm)

Women: BMR = 655 + (9.6 x wt in kg) + (1.8 x ht in cm) - (4.7 x age in yrs)

Example: 655 + (9.6 x 68.18 kg) + (1.8 x 285.6) – (4.7 x 47)= 655 + 654.52 + 514-220.9 = 1662.62 BMR for 5’10, 47 year-old, sedentary female

Step Three if you Exercise: For Men 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years) = BMR To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows: * If you are inactive - little or no exercise Calorie-Calculation = BMR X 1.2 * If you are Lightly Active (light exercise/sports 1-3 days/week) Calorie-Calculation = BMR X 1.375 * If you are Moderately Active (moderate exercise/sports 3-5 days/week) Calorie-Calculation = BMR X 1.55 * If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week) Calorie-Calculation = BMR X 1.725 * If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training) Calorie-Calculation = BMR X 1.9

For Women: 655 + (9.6 x wt in kg) + (1.8 x ht in cm) - (4.7 x age in yrs) = BMR To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows: * If you are Sedentary - little or no exercise Calorie-Calculation = BMR X 1.2 * If you are Lightly Active (light exercise/sports 1-3 days/week) Calorie-Calculation = BMR X 1.375 * If you are Moderately Active (moderate exercise/sports 3-5 days/week) Calorie-Calculation = BMR X 1.55 * If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week) Calorie-Calculation = BMR X 1.725

If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training) Calorie-Calculation = BMR X 1.9

To lose weight: A pound of fat contains 3600 calories. If you want to lose one pound of fat, you must expend 3600 calories. If you want to lose ten pounds of fat, then you must expend 36,000 calories, and so forth. The healthiest way to lose weight is to expend 500 more calories per day through both exercise and food consumption.

To give an idea about how much our lives have changed, compare the amount of calories expended in various activities for a continual hour for a 150 pound individual* (add or subtract 120 calories burned for each additional or less 25 pounds of body weight; or, use the numbers given, subtract 240 pounds from that number, divide by 100 and multiply by your own body weight):

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Chopping firewood 430 420+ 320 250 180 500+ 250 700+ 490+ 400 180 220 350+ 150 180 475+ 490 550+ 500 360+ 150 110 90 490 150 350 150 490 207 250-400 325+ 700+ 350 600 350 300+ 300+ 430 300 500+ 590 330 600 250 650+ 500 430 600 950 590 480 550 90 360 300 440+ 85 320 430 320 720 370 500 400+ 140 500 60 150 250 350+ 400+ 190 250
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