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Now, to figure out my calorie intake and exercise needs for the week:

English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


271 lbs
5'4"
39 yrs
female

BMR= 655+(4.35x271)+(4.7x((5x12)+4))-(4.7x39)
BMR= 655+1178.9+300.8-183.3
BMR=1951.4

Harris Benedict Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

  1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
  2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
  3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
  4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
  5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

I am sedentary.  Exercise is new to me this week.  My calorie needs to maintain 271 pounds is 1951.4x1.2=2342.

Each pound of fat contains 3500 calories.  To lose 2 pounds of fat a week, I need to subtract 7000 calories a week from my diet.  That come to 1000 calories a day, which can be split between shaving off 500 calories of intake a day and burning off 500 calories a day through extra exercize.

So, my daily calorie intake for this week will be: 2342-500=1842  PLUS I must burn 500 calories a day in exercise.

What to keep in mind this week? 
1842 Calories of food per day
500 Calories of exercise per day

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