26 6 / 2012
15 5 / 2012
Okay so the most asked question “how many calories should I be eating” I think a lot of people are confused and think that eating is ‘bad’ when trying to loose weight but that’s not the case at all, if you are working out your body needs fuel to keep going and by fuel I’m talking about healthy nutritious foods that give you energy and keep you going throughout the day. If your not fueling your body with these foods and thinking I’m just going to workout like crazy and intake 1200calories or less your not doing anything but hurting yourself and that’s not the way to achieve your goals healthily. So here is the basic equation on how to accurately get the amount of calories you should be consuming in a day. (taken from the Insanity workout guide)
Harris Benedict Equation to calculate caloric needs
This formula determines you basal energy requirements, which is the energy level required to maintain your current weight without exercise. After completing this step, you’ll add your exercise level.
For Women:655+(4.35x weight in pounds)+(4.7 x height in inches) - (4.7x age in years)
For Men:66+(6.23 x weight in pounds)+(12.7 x height in inches) - (6.8 x age in years)
Now take you number from above and multiply by the level of exercise listed below.
1.2—>sedentary—>little or no exercise
1.375—>light activity—>light exercise (1 to3 days/week)
1.55—>moderately active->moderate exercise (3to5 days/wk)
1.7—>very active—>hard exercise (6 to 7 days/week)
1.9—>extremely active—>hard daily exercise or physical job
The number that you now have will tell you your calorie needs for weight maintenance. In step 3, you’ll adjust this number up or down, depending on your weight loss or gain goals. See below
*For weight loss subtract 500 calories per day from your number in step 2
*For weight maintenance, do nothing, just use the number from step 2
*For weight gain, add 250 to 300 calories per day to your number from step 2
Example to determine from all steps above using my own caloric information.. I am 130lbs 5’2(60inches) and am 29 years old who is loosing weight by doing Insanity so very active 6/7 days per week
655 + (4.35x130)+(4.7x60)-(4.7x29)=1366.2
1366.2 x 1.7(very active//Insanity w/o 6 days/wk)=2322.54
2322.54 - 500 calories (for weight loss)=1822.54 calories per day with active activity level to loose weight.
02 5 / 2012