How many calories a day do you need?

The amount of calories needed varies from person to person. First you need to determine your B.M.R. or BMR (Basal Metabolic Rate), this is the amount of calories your body needs to keep everything functioning correctly. Your BMR is determined by several things including; your body composition, age, gender and size.
Below is the formula for determining BMR and the calories you need each day.

• Women: Multiply weight in pounds by 11
• Men: Multiply weight in pounds by 12

Next you need to determine what type of activity you do each day.

• Sedentary: Lazy, sit most of the day (multiply BMR x 1.2)
• Lightly Active: Light or low-impact exercise a couple times a week (BMR x 1.375)
• Moderately Active: Exercise regularly (BMR x 1.55)
• Very Active: Hard physical exercise 5-6 days a week (BMR x 1.725)
• Extra Active: Pro athletes or marathon trainees (BMR x 1.9)

When you determine your BMR this is the amount of calories your body needs to maintain your current weight. Remember 1 pound of fat holds 3500 calories, so if you decrease your daily calorie intake by 500 you will lose 1 pound a week.

~NiCoLe~

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