Calorie intake with Exercise

As previously discussed it was important for everyone to calculate their BMR for basic caloric intake to maintain your weight. The Harris-Benedict equation has additional calculators for someone who incorporates exercise. To maintain weight you take the basic caloric calculation discussed in the previous blog (655 + (4.3*your weight in pounds) + (4.7* height in inches) - (4.7* age in years)) and apply the following factors:

• Sedentary (little or no exercise): BMR *1.2
• Lightly Active (light exercise/sports 1-3 days a week): BMR * 1.375
• Moderate activity (moderate exercise/sports 3-5 days a week): BMR *1.55
• Very Active (hard exercise 6-7 days a week): BMR *1.725
• Extra Active (very hard exercise/sports + physical job or 2x training): BMR * 1.9

Whoohoo...sounds great, right? So in the previous example the 5 ft 7 in lady who is 150 pounds and 45 years old gets the basic BMR of 1403 * 1.2 which equals 1684 calories a day....to maintain her weight. But it's not all about the scale is it? It's about getting fit and while she may be a good weight for her height, without exercise the fat could be building around her organs and making her unhealthy. And if she wanted to lose weight, and not exercise, she would have to only take in 1184 calories a day to lose 1 pound a week. Not a great plan!

If she incorporates moderate level activity into her week she can increase her caloric count to (1403 * 1.55) 2175 to maintain. If she wants to lose weight then the caloric intake becomes 2175 - 500 = 1675. WOW...she can continue eating the same caloric intake but with moderate exercise, lose weight and fat!

Obviously the results have to be customized for the individual and their goals but this basic principle applies to all women. Without exercise, your chances of being healthy diminish so knowing the numbers and incorporating exercise is putting your best foot forward to a lifetime of healthy living. Take the first step today!