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fat
Loss
The first step in
lowering your body fat is to find out how many calories your
body needs to sustain your current weight. After you find out
how many calories you need then we can make slight adjustments
to your diet to lower your body fat without lowering muscle
weight.
Basic Caloric need
Worksheet
here is a
worksheet to help you calculate your own caloric needs based
on your present weight. the best way to do this is to print
this page and do the worksheet using a calculator and write
down each answer as you go.
1.Basal Metabolic
Rate
a.Enter your
current weight: __________ pounds/kg
(If you have
measured in pounds, divide by 2.2 to convert pounds to
kilograms):
__________ kgs.
b.Men: multiply
weight in kgs. by 1.0 calorie/kg/hour: __________
calories/hour
Women: multiply
weight in kgs. by 0.9 calorie/kg/hour: __________
calories/hour
c.Multiply the
calories per hour by 24 hours/day: __________
d.Age Factor:
metabolism decreases 5% every 10 years after the age of 25 (or
1%
every 2 years);
subtract 25 from your current age and divide by 2; multiply
the
calories/day in
"d" by this percentage; subtract this final number
from "d":
__________
calories/day, adjusted for age
2.Physical
Activity
Estimate the
energy you need for physical activity by multiplying your
adjusted metabolic
rate by one of the
following factors:
Sedentary (mostly
sitting)
20%
Light activity
(teacher)
25%
Moderate activity
(nurse)
30%
Aerobics 3 to 5
times/week
30%
Heavy activity
(roofer)
45%
__________
calories for BMR X __________% = __________ calories for
activity
3.Specific Dynamic
Effect
Estimate the
energy you need to metabolize your food by taking 10% of the
total calories
you eat per day OR
10% of the total of BMR + physical activity (1 + 2):
__________
calories eaten per day X .10 = __________ calories for SDE
OR
__________
calories for BMR + __________ calories for activity =
__________ est.
calories eaten per day X .10 = __________ calories for SDE
4.Total Caloric
need For To Maintain your Weight
__________
calories for BMR + __________ calories for activity +
__________
calories for SDE = __________ total daily calories to maintain
Next
page
Questions:
Questions
or comments may be directed to Muscle Zone.
Please do not submit questions of a medical nature.
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