To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
•If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
•If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
•If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
•If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
•If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
You can use google to get your BMR ... find out how many calories you burn a day, it is an average. Then create a deficit. It takes appx. 3500 calories to equal a pound, so you set your calories based on how fast you want to lose and what you can live with, etc. Recommendations are to try to lose no more than 1-2 lbs a week and not go under 1200 calories. I myself am losing at a much faster rate, but I am just starting, and I have alot to lose. Also it is said the slower you lose the better your skin does, just some tips. Good luck!!!
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