Friday, March 4, 2011

How many calories Do you need per day?

my new entry is about calorie..i want to share with you to calculate calorie you needed daily..
if you can manage your calorie, you can prevent your body from obesity problem. you also can have good health...this is everyone dreaming right?? so i let you know how to calculate calorie...

Everyone should generally know how many calorie they need per day and the factors that influence it. There are different formulas to calculate this but let’s keep it practical.
One’s daily calorie requirement depends on various factors:

Gender: Males generally require more energy compared to women, having been intended by Nature to do the heavier work

Age: The older you become, the fewer calories you need because the natural metabolic rate slows down

Weight: The more you weigh, the more calories your body needs to keep alive (just as a heavier car consumes more fuel); this is also why people find it harder to lose weight after dropping a few pounds

Level of Activity: Keeping fit ensures that you have more calories (energy) going out; being active also plays a big role in lifting your overall metabolic rate

Basal Metabolic Rate (BMR)

The BMR is the amount of energy you need to sustain your life. This includes your breathing, organs and everything else you need to keep alive:

Men: BMR = 66 + (13.7 x wt in kg) + (5 x ht in cm) - (6.8 x age in years)
Women: BMR = 655 + (9.6 x wt in kg) + (1.8 x ht in cm) - (4.7 x age in years)

Daily Calorie Requirement (DCR)

Next, we factor in how active the person is, by using the Activity Multiplier:

Sedentary = BMR x 1.2 (little or no exercise, desk job)
Lightly active = BMR x 1.375 (light exercise/sports 1-3 days/wk)
Moderately active = BMR x 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR x 1.725 (hard exercise/sports 6-7 days/wk)
Extra active = BMR x 1.9 (hard daily exercise/sports & physical job or 2xday training)

Daily Calorie Requirement (DCR)

You are a 30 year old female, 30 years old, 5' 6 " tall (167.6cm) and weigh 120 lbs (54.5 kg).

Your BMR = 655 + 523 + 302 - 141 = 1,339 calories/day

Your DCR = 1.55 x 1339 = 2,075 calories/day

so what you waiting for...just take your calculator and calculate the calorie you must take daily...

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