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BMR x 1.2 for a sedentary lifestyle (little exercise)BMR x 1.375 for a lightly active lifestyle (light exercise 1-3 times/week)BMR x 1.55 for a moderately active lifestyle (moderate exercise 3-5 times/week)BMR x 1.725 for an active lifestyle (hard exercise 6-7 times/week)BMR x 1.9 for extremely active lifestyle (extreme exercise plus a physically active job, or very physical training every day)
The result is the number of calories a person needs to consume each day to maintain weight.
A person's Basal Metabolic Rate provides valuable information on the number of calories a body burns at rest. For those interested in losing, gaining [link widoczny dla zalogowanych], or maintaining weight [link widoczny dla zalogowanych], this information is powerful in understanding what the next step is in achieving weight goals.
Weight is basically a balance of calories consumed versus calories burned. When one knows their Basal Metabolic Rate, and their daily calorie needs, they can maintain, lower, or increase weight by adjusting calories as necessary.
For example, a woman whose daily calorie needs are 2000 should consume 1500 calories per day to lose one pound each week.
Some people are on the other end of the spectrum and need to gain weight, which can be just as difficult as losing weight. To safely gain weight, a person must consume more calories than they burn. Adding 500 calories to their daily calorie needs should result in a one pound weight gain in a week.
There are approximately 3500 calories in a pound of body fat. To lose that pound, a person needs to eliminate 3500 calories. The simplest, and safest way to do this is for a person to consume 500 calories per day less than what their body burns. After seven days [link widoczny dla zalogowanych], the body will have burned an extra 3500 calories, and a pound of fat.
Balance Diet and Exercise to Prevent Weight Gain
How to Boost Metabolism to Lose Weight
How To Calculate Your Daily Weight Loss
Lose Weight by Knowing Daily Calorie Needs
Women: BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm.) - (4.7 x age in years)Men: BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm.) - (6.8 x age in years)Calculating Daily Calorie Needs
Calculating BMR for Weight Loss or Weight Gain
Gain Weight by Counting Calories
Gain or Lose Weight Safely
There are many calorie calculators online, but for those interested in the math behind the calculations, the general equation is as follows:
Using the BMR, a person can now make a more accurate calculation of how many calories their body burns adjusted for activity level. To determine total calorie needs, a person needs to apply their BMR into a new equation:
For the weight-gainer, the additional calories they consume should be made up of healthy foods so as not to create new health problems with a poor diet.
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
The number of calories a body burns at rest each day takes many factors of metabolism into consideration including:
BMI-Calculator Website, accessed March, 2010
According to the BMI-Calculator website, the American College of Sports Medicine recommends that a person trying to lose weight never consume less than 1200 calories per day for women, and 1500 calories for men.
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