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
Aerobics (high impact) 420+
Aerobics (low impact) 320
Bicycling (10 mph) 250
Bowling 180
Mountain biking 500+
Canoeing (easy) 250
Canoeing (6mph vigorous) 700+
Basketball [entire] game 490+
Basketball (wheelchair) 400
Working on your car 180
Light house cleaning 220
Construction (shingling, nailing siding, installing porch, etc) 350+
Cooking (grinding corn is about 50-100 more per hour) 150
Child care (active) 180
Circuit weight training (minimal rest) 475+
Cross-country skiing (moderate speed) 490
Cross-country skiing (vigorous) 550+
Cross country machine 500
Dancing (inc. ballet, modern, powwow) 360+
Darts 150
Driving 110
Eating 90
Farm work (milking, bailing, etc.) 490
Fishing in boat 150
Fishing in waders 350
Football and baseball (catch) 150
Football (touch) 490
Frisbee 207
Gardening 250-400
Golf (carrying your clubs) 325+
Handball 700+
Hiking 350
Hiking (mountain) 600
Horse grooming 350
Horse riding 300+
Hunting (dependant on weather, terrain, amount of sitting, tracking, dragging, etc.) 300+
Ice skating (recreational) 430
Kayaking 300
Lacrosse/stickball 500+
Martial arts 590
Mowing lawn w/push mower 330
Racquetball 600
Raking leaves 250
Rock climbing (ascending and rapelling combined) 650+
Rollerblading 500
Rollar skating 430
Rugby 600
Running (10 mph/6 min. mi.) 950
Running (6 mph/10 min. mi.) 590
Running (5 mph/12 min. mi.) 480
Running (x-country) 550
Sewing/knitting 90
Shoveling snow 360
Skateboarding 300
Skiing (snow) 440+
Sitting 85
Snorkeling 320
Soccer (casual) 430
Softball 320
Squash 720
Stairmachine (not leaning on arms) 370
Swimming (laps) 500
Tennis 400+
Typing 140
“Power” (fast and using arms) walking 500
Sleeping 60
Walking (slow/2 mph) 150
Walking with crutches 250
Water skiing 350+
Weightlifting (vigorous) 400+
Weightlifting (moderate effort) 190
Yoga 250
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