How many Calories do you need?Everyone burns calories at a different rate. There are many factors involved in the process. I havelisted them below as well as a simple formula for calculating the total amount of calories youneed to maintain your current weight.
BMR - Basal Metabolic Rate
Your body uses calories everyday just to keep you alive and kickin'. Up to 70% of the caloriesburned are for daily functions like breathing, keeping the heart pumping and maintaining anormal body tempurature. Your BMR depends on the following:
- a pound of muscule needs more calories then a pound of fat. So it stands toreason that someone with a more muscular build will need more calories then someone who isoverweight or obese.
- I don't really think age has a major influence on your metabolism. The only corellation isthat as we age we tend to lose muscule mass and gain fat. (That can be fixedHERE)
- Most bodily functions all basically use the same amount calories. The different in thesexes tends to be in lean muscule mass. Men for the most part have more then women whichnaturally use more energy, with the exception of female bodybuilders, athletes etc...
- A person with a height of 4'11" will burn less then someone at a height of 6'5". Everythingincluding muscules, organs and digestive system are going to be larger and require more caloriesto function.
Calculate your BMR
I won't get too technical here. This is a quick and easy way to estimate your BMR. Use his as arough guide. Nothing is completely accurate when coming up with this number.
- Multiply your weight in pounds by 12
(example: 180 Lbs X 12 = 2160 cals )
- Multiply your weight in pounds by 11
(example: 150 Lbs X 11 = 1650 cals )
This calculation also takes into account the Thermal Effect of food. Which is basically theamount of energy needed to digest what you eat. This is accounts for 10% of your BMR onaverage.
But I don't do nothing all day? - Activity Multiplier
The final step is to determine what your daily activity level is. This is based on the Harris-Benedict formula.