Hey people!

I hope many of you started an exercise regimen last week and if you didn’t, you can start TODAY!  Everyone will have different weight and/or fitness goals.  As you set out to execute your wellness plan I feel the first thing you need to figure out is how many calories YOU (not the average person) need to consume on a daily basis.  In order to find your “magic” number you need to calculate what your BMR (Basil Metabolic Rate is the number of calories you need if you do absolutely nothing but wake up in the morning.) by using the Harris-Benedict equation:

• 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)

Next, use your BMR to calculate your AMR (Active Metabolic Rate adds in the calories you need for your daily physical activities) by estimating your current level of activity.  If you are:

• Sedentary (little or no exercise) – your AMR = BMR x 1.2
• Lightly active (light exercise/work 1-3 days per week) – your AMR = BMR x 1.375
• Moderately active (moderate exercise/work 3-5 days per week) – your AMR = BMR x 1.55
• Very active (hard exercise/work 6-7 days a week) – your AMR = BMR x 1.725
• Extra active (very hard exercise/work 6-7 days a week) – your AMR = BMR x 1.9

Here is an example:

35 year old female who is 65inc tall,  weighs 140lbs and is moderately active:

BMR = 655 + (4.35 x 140) + (4.7 x 65) – (4.7 x 35)

= 655 + 609 + 305.5 – 164.5

= 1734

AMR = 1734 x 1.55

= 2687.7 (round down to 2680)

Now, of the 2680 calories:

40 % = carbohydrates (4 calories per gram = 1072 calories = 268g of carbohydrates)

40 % = protein (4 calories per gram = 1072 calories = 268g of protein)

20 % = fat (9 calories per gram = 536 calories = 59g of fat)

Let’s say this female wanted to lose 10lbs.  Instead of doing the calculation with her current weight (140), she would do the calculation based on her goal weight (130).  Understand, everyone is different so you will have to experiment a bit with food and exercise to know what your body will respond best to.  It’s important for you to make healthy choices you feel you could adopt as your own and make a lifestyle change instead of starting a short term crash diet that may lead you to putting the weight back on and then some.

There are many helpful and simple food tracking applications you can download to your phone or computer.  The one I downloaded to my phone is called “Calorie Counter”.  I recommend tracking your food intake for at least 2 days so you have an idea of how many calories you are actually consuming.

Please ask any questions you may have so I know how to help 🙂  Look for healthy recipes on the “Cooking Smart” page!

Yours in Health and Wellness,

Meredith