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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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Calories
Calories
1/16/13 11:45 AM
Hello group!!

Can anyone tell me how I can determine how many calories I need to eat a day.
Thanks.
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RE: Calories
1/16/13 11:57 AM as a reply to beachbodyone.
Sure can! How tall are you, what is your age, weight, and height?

Send me a message if you like.

CoachNorthman
Team Elite Home Fitness
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RE: Calories
1/16/13 11:57 AM as a reply to beachbodyone.
...and if you are interested in working it out yourself.

I am a proponent of tracking calories and keeping your NET calories (Net calories is your calories consumed - calories burned through exercise) above your Basal Metabolic Rate (BMR). This, generally speaking, is the minimum calories your body needs to keep itself running when you are 100% sedenatary. This number is calculated based on your sex, age, height and weight.

I use the Harris-Benedict Formula:

English BMR Formula

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 year )

Metric BMR Formula

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 )

Keep your net calories around this number to start and go from there (assuming you are looking to lose body fat). If you feel weak in your workouts or have low energy, bump your calories some.
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RE: Calories
1/18/13 1:55 PM as a reply to beachbodyone.
Yes thank you for responding. My age is 38, weight is 165 and height is 5'4.
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RE: Calories
1/18/13 7:36 PM as a reply to beachbodyone.
For a male, I'm assuming, your BMR is about 1650 calories a day. Generally speaking you don't really want your net calories (calories consumed - calories burned through exercise) below this. At your current weight, your maintenance calories are about 2560. With that in mind, I would suggest you start out eating in the vicinity of 2100 calories while doing the programs and then adjust as needed. I'm assuming 400-500 calories burned a workout.
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