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A pound is equivalent to 3,500 calories. That means you have to burn 500 calories more than you consume.
Your caloric needs depend on the following factors: height, weight, age, and level of exercise.
To calculate you caloric needs, use the following equation (Harris Benedict Formula):
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Then multiply by your exercise level:
*Sedentary. Little to no regular exercise. Multiply by 1.2
*Mild activity level: Intensive exercise for at least 20 minutes 1 to 3 times per week. Multiply by 1.375
*Moderate activity level: Intensive exercise for at least 30 to 60 minutes 3 to 4 times per week. Multiply by 1.55
*Heavy or (Labor-intensive) activity level: Intensive exercise for 60 minutes or greater 5 to 7 days per week. Multiply by 1.7
*Extreme level: Exceedingly active and/or very demanding activities. Multiply by 1.9
Don't forget: 1 inch = 2.54 cm and 1 kilogram = 2.2 lbs.
** To avoid having to make a lot of calculations use an online calorie intake calculator**
Here are links to some online calculators:
http://www.calculator.net/calorie-calculator.html
https://authoritynutrition.com/how-many-calories-per-day/
http://www.webmd.com/diet/guide/calories-chart
⚠️ It is important to never eat below 1,200 calories.
Today's Tip:
• Start a motivation/fitness wall ⤵️
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It will assist you in obtaining your goals and will help motivate you when you are feeling down.
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Stay strong and motivated!
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Weight Loss Daily (updated 5/07/20)
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