Are we all ready for the new week and for spring to come? I know I am.
In my last blog, I talked about a new kick start on the resolution, by doing it quarterly. Well, here is apart of that start.
How to calculate your daily calorie intake.
Yeah, so math is involve and I know we're all like, seriously do we have to or that's so high school/college. But, yes to find out the best calorie intake for how to lose weight or maintain it, we need to do a little math.
Now there's 7 steps total. And as a heads up, step seven has two parts, one is to lose weight and the other is to maintain your present weight.
First off, need to find what is the ideal body weight for your height (I've provided a chart below to help)
Next Step, take your present weight and divide by your IBW.
EX: 240/120=2
Step 3, take the result from step two and times that by 100.
In step 4, you have two choices.
If your result in step 3 is 130 or more continue to step 5. If not, go straight to step 6.
Step 5, is determining your adjusted body weight or ABW.
A) Your weight subtract from your IBW.
EX: 240-120=120
B) Result from A times .25
EX: 120x.25=30
C) Round result from B to nearest whole number.
D)Add Result from C to your IBW.
EX: 30+120=150
E) Round result from D to nearest whole number.
This number is your ABW. Use this number instead of your actual weight for remainder of steps.
Step 6, is to convert pounds into kilograms.
You divide your weight in pounds by 2.2.
EX: 150/2.2=68.18
Here we are in step 7, now this has two parts. And those parts also have two parts. One is for inactive days (part A), the other is for active days (part B).
The first part is to calculate if you want to lose weight:
A) Multiply your weight in kilograms by 20 to find your intake for inactive days.
EX: 68.18x20=1363.6
B) Multiply your weight in kilograms by 25 to find your intake for active days.
EX: 68.18x25=1704.5
The second part is to calculate if you want to maintain your weight:
A) Multiply your weight in kilograms by 25 to find your intake for inactive days.
EX: 68.18x25=1704.5
B) Multiply your weight in kilograms by 30 to find your intake for active days.
EX: 68.18x30=2045.4
I know that's a lot of figuring, but in the end it will pay off. And there is so many apps to help keep track. EX: Lose It!, MyFitnessPal, Fitbit, etc.
You can find those on the app store, or you can keep your own journal and just look up how many calories each of your portions contain.
I do both long hand (journal tracking) and since I have a Fitbit, it also helps track my calorie intake.
I will note here, that all my information I am sharing has come from the TOPS booklet: "Real Life: the Hands-On Pounds-Off Guide", page 5.
It is very helpful and it's a good start to begin this health journey.
Please feel free to comment or if you have any questions, contact me below. Also, like and follow me please.
Have a good day/week!
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