When you follow the plan I gave you you don't have to count calories. If you make those healthy choices and you follow the rules to the program--you will lose weight, tone up, and get healthy!
This morning some of you were asking how many calories you you should be eating to lose weight. On average a woman should eat 1500 calories and a Man should eat 2000 calories. A person should never go below this number! However, because this is a general rule and you may not be the average person, you will want to use a more accurate calculation. One way of calculating your calories to lose weight is the Harris Benedict Calculator.
Determine your basal metabolic rate
Your BMR is how many calories you burn in a day just by living your daily life. Men and Women may be the same weight and height but have different caloric needs.
If you are a women, you will need to
multiply your weight be 4.3
multiply height in inches by 4.7
add those two numbers together and add 655 to that number
Now multiply your age by 4.7 and subtract that number from your first number
If you are a man, you need to
multiply your weight by 6.3
multiply your height in inches by 12.9
add those two numbers together and 66 to that
Now multiply your age by 4.7 and subtract this number from the larger number
You will get your BMR from this.
NOW factor in your activity level...
multiply your BMR by the number that corresponds with your activity level.
sedentary (no exercise)- 1.2
somewhat active (exercise 2-3 weekly)-1.375
moderately active (exercise 5-6 weekly)- 1.55
exercise everyday- 1.725
strenuously exercise everyday-1.9
Your BMR multiplied by your activity level will give you the the number of calories you need to MAINTAIN your weight each day. If you want to LOSE A POUND a week subtract 500 from that number.I hope this helps!
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