Thursday, February 28, 2013

Learn Your Daily Calorie Intake Just In Time For Spring

So we all want to look and feel our absolute best, right? The 1st step to ensuring that doesn’t necessarily involve surrendering to extreme levels of diet and exercise, that would be the 2nd step, depending on your fitness goals. Instead, 1st become aware of your suggested calorie intake so you can identify the appropriate amount of calories needed to achieve your fitness goals. I say this after years of being physically active, and only truly seeing the beginning results of the body I've dreamt of in the last several months, after discovering my daily calorie intake. I'm telling ya, without those numbers you mights as well be shooting arrows in the dark. #wompwomp 

All you have to do is set a start date, the finish line will meet you!
Suggested Calorie Intake for Men and Women

If you want to discover your magic calorie number, you have to understand that a persons calorie intake rests on several factors: including age, height, size, sex, and lifestyle. For example, an extremely active middle aged woman will have a different calorie intake number than a woman of the same age and height who is sedentary or inactive. According to the National Health Service, UK the average male adult needs to intake 2,500 calories per day to keep his weight constant, while the average adult woman needs 2,000. US authorities suggest 2,700 calories a day for men and 2,200 for women, so let’s just say the average adult woman should be taking in a little over 2000 calories per day to keep her weight constant and or steady.

Find Your calorie Intake 

The Harris-Benedict equation is the most popular way to calculate your calorie needs and thus, the calorie number desired for weight loss. The equation is pretty simple; just input your information where it applies.

Harris-Benedict Equation for Women (

BMR (Basal Metabolic Rate) = 655+(4.35 x weight in pounds)+(4.7 x height in inches)-(4.7 x age in years)

The number you get is basically the total number of calories you need to exist or your Basal Metabolic Rate (BMR). Because we’re obviously moving and shaking throughout our day, we’ll burn more calories then this number shows. To estimate how many calories you burn while doing your activities use the chart below, compliments of!

- - Sedentary: minimal movement [chilling] = 1.4

- - Light Activity: office work [from the desk to the copy machine] = 1.5

- - Moderate Activity: light physical/manual labor [out and about] = 1.6

- - Very Active: active, athletic [yoga, turbo fire, hauling ass] = 1.9
Now multiply your activity number above, by your BMR. Your new number is your total “caloric needs” or the amount of calories needed each day to maintain your weight. If you’re looking to lose weight, you should be eating less than this. That’s where the diet and exercise comes in! Now that you know your daily calorie intake needed to maintain your current weight, you can begin to properly assess how many more or less calories you need to digest to reach your desired fitness goals, and the foods that will get you there. Happy fresh eating and calorie computing!

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