[vStyLe]

How to determine how much calories to consume in the process of a diet plan..
thanks

[watcher]

How to determine how much calories to consume in the process of a diet plan..
thanks

if you know your lean body mass, you can calculate your BMR using this equation:

(370 + [21.6 * your lean body mass in kg]) * activeness

activeness can be measured by:
1.2 - very passive daily activities, like sitting all day
1.375 - light sports 1~3 days a week
1.55 - moderately active, 3~5 days exercise per week
1.725 - very active, 6~7 days exercise per week
1.9 - extremely active; physical labor all day and/or professional athelete

using this, you can ESTIMATE your BMR.
for example, say i'm 77kg, but i have 20% body fat.
to get my lean body mass, i do 77*0.8, which gives me 61.6kg
and then lets say i exercise 3~5 times a week.
so i plug in the #'s...

(370 + [21.6*61.6]) * 1.55 = 2636

so my daily caloric intake, if i want to meet my quota, would be 2636 calories. [take into account this includes my physical activity]

this is just an estimate, and you can certainly go hard core and get everything you possibly can measured by a professional, but there's always a certain level of deviation you can't avoid. what you should do is keep track of your progress. if you maintain your estimated BMR and match calories, but somehow gain in body fat, you should reduce by 100 and adjust from there when you measure again.

measurement's play a key role in achieving goals, but honestly, you dont need exact numbers. you just need to start with a frame of reference and make sure u head in the right direction. good luck!

[vStyLe]

thanks so much!!!!!!!!!

[witchery]

urhh..wow...so complicated lol
u can just go to calorieking.com
and sign up, fill out ur profile and stuff
apparently im meant to not go over 1200cals if i wna lose weight

[watcher]

urhh..wow...so complicated lol
u can just go to calorieking.com
and sign up, fill out ur profile and stuff
apparently im meant to not go over 1200cals if i wna lose weight

American College of Sports Medicine (ACSM) recommends you NEVER go below 1200 calories per day. 1200 calories is the minimum intake for the healthy maintenance of the central nervous system and vital organs. i wouldn't trust any site that makes calculations that end up being harmful to people.

[iMMA D0Rk XD]

take the weight u desire and multiply that number by 12 or 13 and thats how many calories u need to maintain that weight

[c0lap1nada]

^

I want to hit 90 pounds. I'll be eating 1-1.1k calories a day? Lol? And that's only dropping five pounds. =_=''

[Nana]

There's TheDailyPlate.com (I think) You can input your height, weight, how much weight you want to loose and your daily activity (exercise) and they'll calculate that all together and give you a daily calorie dosage.

The more you exercise the more you can eat.

[Nammi3]

http://www.hpathy.com/healthtools/calories-need.asp

I just visit this site =)

[vStyLe]

oOo more wow thanks really helpful people