To count calories or to NOT count calories?????

Everyone who knows me and my fitness regimen, know that whenever I dedicate myself to losing wieght, I begin to count calories. A lot of diet programs such as Weight Watchers and Nutri System, talk about the inconvenience of counting calories, but people PAY them to basically do the same thing.

Monitoring your caloric intake and output is the key to weight loss. IT’S SIMPLE MATH. Calories = fat =weight. Food adds calories. Exercise subtracts calories. So they key to losing wieght is figuring out how many calories a day your body needs to maintain your weight. And you subtract 500 calories from that per day to equal 3,500 calories in 1 week. 3,500 = 1 roughly 1 pound.

The average daily caloric intake in our society is 2,000 calories a day. To figure out how many calories your body needs a day to maintain your weight you must calculate your BMR (Basal Metobolic Rate). (This is how many calories your body burns to function or what you would burn sleeping in bed all day).

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

or you can try some calculators I found online : http://www.bmi-calculator.net/bmr-calculator/

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

  1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
  2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
  3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
  4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
  5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9.

For example my BMR is:

weight – 201lbs

height – 70 inches

age – 27

BMR = 655 + ( 4.35 x 201) + ( 4.7 x 70) – ( 4.7 x 27 ) = 1731.45

multiplied by 1.2 (if I don’t workout) = 2078 calories a day.

Therefore, It takes me 2078 calories a day to maintain my wieght of 201 pounds. If I subtract 500 and limit my eating to 1577 calories a day, I can lose a pound a week. If I burn 500 calories exercising each day, I can lose an additional pound a week. See how that works?

You can use smartphone apps or the internet such as myfitnesspal.com, to do all of the math for you. All you have to do is type in what you eat. Or you could keep a journal. Either way, if you have the discipline to do this, IT WORKS.

Calculate your BMR today and let me know what you think. Let me know if you need help figuring this all out. I would be happy to help and answer questions if this method can help you in your weight loss goals!

~Miss Fitness Binge

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  1. […] To count calories or to NOT count calories????? (operationflatbelly.wordpress.com) […]

  2. […] 1. Learn what your calorie maintenance level is. Even if you have no plans to count calories, you should know about how many calories it takes to maintain your current weight. It will give you an idea of how much you have to change your eating to start losing weight. The fact is a calorie deficit is what causes weight loss. You can learn more about this and calculate your BMR here: https://operationflatbelly.wordpress.com/2011/12/27/to-count-calories-or-to-not-count-calories/ […]



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