Lose Weight – How Much Energy Do You Need
Article by Tony Edwards
If a person takes in more food or drinks than he or she needs, they will gain weight. Simple, right? How much do you really need? If you need to lose or maintain your weight, then you must find out how much energy you need each day.
Everyone’s body is different, so there is no hard fast rule that can be followed as to exactly how much energy a person needs to survive. A person’s genetic makeup can also affect their ability to lose weight. Although a person cannot change his or her genes or DNA, they can use a general or standardized “calorie chart” to give them an idea of what their calorie intake should be each day. This is a good starting point to consider in the overall plan of a person’s life style.
Here are some guidelines or starting points to use in determining one’s food choices. Men living the following lifestyles:- Sedentary will require 2400 calories per day.- Moderate will require 2800 calories per day.- Heavy will require 3800 calories per day.
Women living the following lifestyle:- Sedentary will require 1900 calories per day.- Moderate will require 2100 calories per day.- Heavy will require 3000 calories per day.
If you think about it, the recommendations above make sense. A person living a “work in an office sitting all day” sedentary life style would require less energy than a “construction worker moving heavy equipment all day” would.The amount of energy needed is dependent on your present age and weight. If a person is carrying more weight, they will require more energy just to move the mass of weight whereas an older person engaging in less physical activities will generally require less energy.
Gender plays a factor as well. Women normally require fewer calories than men do. You can take all of these factors into consideration by using the “Basal Metabolic Rate” or BMR formula. This will give you an idea of the calorie intake you should have taking age, gender, present weight and occupation into account.
Here is the BMR formula:Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in year)Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
After calculating the BMR above, use the activity multiplier below to calculate the total daily calorie requirement.- Sedentary (little or no exercise): Calorie-Calculation = BMR x 1.2- Light activity (light exercise/sports 1-3 days/week): Calorie-Calculation = BMR x 1.375- Moderately active (moderate exercise/sports 3-5 days/week): Calorie-Calculation = BMR x 1.55- Very active (hard exercise/sports 6-7 days a week): Calorie-Calculation = BMR x 1.725- Extra active (very hard exercise/sports & physical job or 2x training): Calorie-Calculation = BMR x 1.9
There are BMR calculators online to do all of this for you. This information is just a starting point for understanding how to lose weight and keep it off naturally.
About the Author
This is just a few tips to help you lose weight and keep it off naturally. You can learn more and get a free chapter from “Losing Weight Nature’s Way”. Get your free information at http://losingweightnaturesway.kteweb.com