Do you want to count calories but you have no idea what numbers to look for? Anybody can count the calories they consume and burn. It's very easy to do, once you know the exact numbers to work with. With these personalized results you can determine how much you need to eat and burn, to see weight loss or mass building results.
Estimating Caloric Requirement
We will use someone that weighs 150lbs and is moderately active, as an example
Step 1- Determine your resting metabolic rate (RMR). This is the amount of calories you consume without exercise per/day. You burn these calories mostly through your brain, digesting food and performing other essential functions.
Body weight (lbs) X 10 calories
150 X 10
1500 calories burned a day
Step 2- Determine the number of calories you burn with daily activities.
On top of you RMR you burn these extra calories based on your lifestyle
Sedentary lifestyle add 20-40 % to RMR
1500 X .2 = 300, 1500 X .4 = 600
=300-600 calories burned/day
Moderate activity add 40 - 60%
1500 X .4=600, 1500 X .6 =900
=600-900 calories burned/day
Very Active add 60-80%
1500 X .6=900, 1500 X .8=1200
900-1200 calories burned/day
Step 3 - Determine the calories you need for purposeful exercise
Cal burned per hour per lb X your weight X exercise time
*To do this step you need to know how many calories are burned per hour, per pound of body weight. Here are a few examples of popular activities:
Let's say our 150 lb example is a jogger who runs for 30 minutes
4.2 X 150 X .5
=315 calories burned
Step 4- Add it Up
Add totals from step 1 RMR, step 2 Activity + Step 3 exercise =Today's caloric requirement.
1500 + 600 (moderately active) + 315
= 2415 calories needed per/day
So now if you are trying to lose or gain weight you have a number of calories that needs to be reduced by 500/day for weight loss and increased by 500/day for mass building.
Keep in mind that these numbers are approximate. If your weight or activity levels change the numbers will too. So always check back to updates.
Article Source: http://EzineArticles.com/1198439
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