How many calories do you burn in a day?
It's important to know your metabolic rate so you can balance the energy in (the food you eat) with the energy out (how active you are).
1. Convert yur weight from pounds to kilograms by dividing by 2.2 (2.2 pounds = 1 kilogram). So, a 130-pound woman would weigh 59 kilograms.
2. Women: multiply the results of step 1 by .9 (59 x .9 = 53). Men: skip this step and go directly to step 3.
3. Multiply the results of step 2 (for women and step 1 for men) by 24. This gives you the minimal calories you need to survive, or RMR (53 x 24 = 1272 calories).
4. To calculate the extra calories you need in order to perform your normal activities, you must calculate a percentage of RMR then add that figure to your RMR.
Sedentary (sitting, standing, watching TV): 20-30%
Light activity (housecleaning, golfing, garage work): 50-60%
Moderate activity (skiing, biking, dancing): 60-70%
Heavy activity (football, soccer, basketball, jogging): 90-100%
1272 x .20 = 254....1272 + 254 = 1,526 calories a day
This is to maintain. To lose 1 pound a week simply subtract 500 calories a day (however most dieticians/nutritionits suggest you never fall below 1200 for women and 1500 for men) from this final figure.
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