How many calories should you consume in a day

How many calories should you consume in a day

How many calories should you consume in a day? People often wonder this especially in relation to losing weight. While there are some very rough guidelines both men and women can use for caloric consumption, there is a formula that you can use that takes into account some of your own personal factors for a more accurate count.

First you will need to calculate your basal metabolic rate (or your BMR). This step will calculate the energy needed to maintain your current weight without exercise.

For Women: ?????? ?????? ?????? ?????? ?????? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ???? ?? For Men:
655 + (4.35 x weight in pounds) ?????? ?????? ?????? ?????? 66 + (6.23 x weight in pounds)
+ (4.7 x height in inches) ?????? ?????? ?????? ???? ?? ?? ?? ?? ?????? + (12.7 x height in inches)
??? (4.7 x age in years) = ___________. ?????????? ??? (6.8 x age in years) = ___________.

Next, using the Harris Benedict Equation, take the number above and multiply it by the level of exercise you are doing. So, BMR x (Exercise Factor) = Your calorie needs for weight maintenance.

Exercise Factor???????????????????????????????? Category???????????????????????????????????????????? Explanation
1.2 ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? Sedentary ???????????????????????????????????????? Little or no exercise
1.375 ?????????????????????????????????????????????????????????????????? Lightly Active ?????????????????????????????? Light exercise(1-3 days/week)
1.55 ?????????????????????????????????????????????????????????????????????? Moderately Active ???????????????? Moderate exercise (3-5 days/week)
1.7 ?????????????????????????????????????????????????????????????????????????? Very Active ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? Hard Exercise (6 -7 days/week)
1.9 ???? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ???? Extremely Active ???????????????????? Hard daily exercise/physical job

Now, you can adjust this number up or down depending on your fitness goals.
??? For weight loss: subtract 500 calories per day if you are looking for moderate weight loss (1 pound per week). If you want more aggressive weight loss then you can subtract as much as 1000 calories per day (2 pounds per week).
??? For weight gain, add 250 to 300 calories per day.
??? For weight maintenance, you already have that number ??? stick to it.

For example, a woman who is 28 years old, 5’7″ tall and 155 lbs doing medium intensity cardio workouts 4 times per week and wants to lose weight would calculate her daily caloric needs like this:

BMR:?????? ?????? ?????? ?????? ?????? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ???? ?? ?? BMR:
655 + (4.35 x weight in pounds) ???? ?? ?????? 655 + (4.35 x 155)
+ (4.7 x height in inches) ?????? ?????? ?? ?? ???? ???? ?? + (4.7 x 67)
??? (4.7 x age in years) = ______.?????? ?????? ??? (4.7 x 28) = 1512 Calories/Day BMR

So, 1,512 calories/day is what this woman needs to maintain her weight without exercise. Now, we will factor in her exercise.

BMR:
x (Exercise Factor) = Calories/day
1512 x (1.55) = approx. 2345 calories per day when exercising 4 times/week.

Now this woman also wants to lose weight. So, take her 2,344 calories/ day and subtract 500 calories/day = 1845 Calories/Day. This will help her lose one pound per week. If she wants more aggressive weight loss (two pounds per week) she can subtract up to 1000 calories per day as long as she stays above the 1200 calorie minimum per day for women (for men the minimum should be 1800 calories). Now that you know how to calculate your caloric needs, you can adjust your eating according to the feedback you are getting from your body.

Please note: The above information is just a guideline. If you want more detailed information on nutrition you should consult with a dietary consultant or nutritionist.

About the Author: Alex K is an online Fitness Professional providing health and wellness to the world through his online workout program Cardio Blast. Members of www.Cardioblast.com receive new cardio workouts every week, strength training programs, 50 page meal plan, fitness tracking and personal training included with their membership.

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