Most people ask me, “How much should I be eating?” And “What should I eat?” Both simple questions. The second part we will address in our next article.
How much should I eat?
The standard formula for men and women are different, so here they are:
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 )
What’s a BMR?
Your BMR is your Basal Metabolic Rate: How many calories you burn just by being you. It takes calories to respirate, cells to function and regenerate, etc. the number of calories required to gain weight or lose weight starts with knowing your BMR. The next step is to factor in your activity level (what do you do for work? Walk the dog? Have an active hobby?). Then we add in the calories you burn from exercise. Once all of the data is in, then we subtract 500 calories per day for weight loss or add 500 calories per day for weight gain. This will result in a net loss or net gain, respectively, per week.
The tricky part here is making the accurate assessment of your base caloric intake necessary to lose or gain weight. That’s when you should seek professional counsel. We’re always here to help at Out Run Your Fork. Come visit us to see if you qualify for free advice. Everyone can get a free assessment and qualify for reduced price training packages. We offer in person and online training services for people of all types.
Visit us today for tons of information and your free assessment.