Your Calories
Your individual calories are the most important part of your weight loss journey. We are all different. How many calories should a tall man get? How many for a short woman? Without this simple piece of information, how will you know if you are over eating? On this page, You will find a simple calorie calculator that will tell you your estimated amount of calories burned on a rest day. I will also share a formula that you can also use to figure your calories. I'm going to show you one way to calculate your caloric intake to reach your target weight at a slow and steady pace, depending on the amount of weight you need to lose. Your RMR (Resting Metabolic Rate) is the amount of energy your body needs to function When you are having a day of rest with very little activity. We use about 60% of the calories we consume each day for basic bodily functions such as breathing, regulating body temperature, and pumping blood. We use another 25% just going back and forth to the bathroom, the kitchen, and messing around the house all day. Other factors that influence your RMR are height, weight, age and sex. This is why your calories are different from my calories. Use this calorie calculator to get your estimated calories burned per day. Put your target weight in the box labeled "weight" to find out how many calories you should consume to reach your goal. If you have more than 50 pounds to lose, I suggest that you 2 separate 25 pound goals so you do not lose weight too quickly and also allow your body to adjust gradually.
Here is a RMR formula similar to the formula used in the calculator.Step one is to calculate your RMR with the following formula:-Women: 655 + (4.3 x your target weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) -Men: 66 + (6.3 x your target weight in pounds) + (12.9 x height in inches) - (6.8 x age in years) This formula applies only to adults.Calculate Activity Step two: In order to incorporate activity into your daily caloric needs, do the following calculation: -If you are sedentary : RMR x 1.2 -If you are lightly active: RMR x 1.375 -If you are moderately active (You exercise most days a week.): RMR x 1.55 -If you are very active (You exercise intensely on a daily basis or for prolonged periods.): RMR x 1.725 -If you are extra active (You do hard labor or are in athletic training.): RMR x 1.9 Add this number to your RMR. The result of this formula will be the number of calories you can eat every day to reach your target weight.
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