How to Calculate Calories to Maintain Weight?
Your body needs a certain amount of calories to maintain weight on a daily basis, and this number differs from individual to individual. Its calculation is based not only on your height or weight, but the sex, age and activity level are also variables involved in calculating the appropriate amount of daily calories for you .
To calculate the calories to maintain weight effectively, start by placing a ladder, or ask your weight taken at your doctor’s office to get the exact number of your body weight.
Then, obtain a correct measurement of your waist. To calculate the calories to maintain your weight, you will have to put figures in inches and not feet.
Third, you must determine your level of activity using the Harris Benedict equation. At each level of activity is a numerical value which is released five different categories, and these are: sedentary, lightly active, very active and very active.
The numerical values of these levels of activity are:
Sedentary – 1.2
Lightweight – 1.375
Moderate – 1.55
Very – 1.725
Extremely – 1.9
Now get out your calculator and punch in numbers depending on your gender, if you are a man or a woman, and follow this equation:
Women: 65 + (4.7 inch x) + (4.35 pounds x) – (4.7 x age in years)] x activity level
Men: 66 + (12.7 inch x) + (6.23 pounds x) – (6.8 x age in years)] x activity level
After calculating your calories that are necessary for you to maintain your weight, keep this number of your daily newspaper. If you are looking to lose weight, cut calories back as much as you need to reach your target weight.
Using this formula will help you keep track of calories to maintain weight without having to guess work when you create your meal plan. This is not an equation that must be accurate on a daily basis, but it is a good map to follow while you are planning meals.
Another way to use over the use of this equation for the number of calories to maintain weight is to implement an exercise routine that is followed at least three times a week for thirty minutes a day.
You can choose to have a low intensity cardio program that will take about forty minutes a day, but will take longer to achieve results in so far as fat burning is concerned.
Or, you can choose a more vigorous work routine to burn calories to maintain weight, but you have to use representatives of high intensity for twenty minutes a day followed by one to five minutes to cool.
The truth is that to burn calories to maintain weight effectively, you have to follow a healthy diet, calculate the calories by using the formula above, and implement a plan of exercise routine that works for you.
Consequently, to reach your target weight was achieved through reducing your consumption, but understanding calories to maintain weight means you’ll put the work itself, and the discipline to follow a newspaper daily.
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