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Monday, January 30, 2012

Daily Caloric Intake

To be certain that you’re eating the right number of calories to either maintain, lose or gain weight it is important to calculate your Daily Caloric Intake. Everyone has different energy needs, and your daily calorie requirement is determined by several factors such as:

  • Age
  • Gender
  • Height
  • Weight
  • Physical Activity Level
  • Amount of muscle you have (muscle burns more calories than fat)

In order to determine your daily caloric intake you must first understand your Basal Metabolic Rate (BMR).  Your BMR is the minimum number of calories required for your body to sustain daily functions such as: breathing, heart beat, circulation, brain functions, managing hormones, etc.  An individual’s BMR can be calculated on a body composition machine or by using a BMR calculator or formula.

IMPORTANT: When determining your daily caloric intake NEVER eat less than your Basal Metabolic Rate (BMR).  Doing so can have harmful effects to your body and metabolism in addition to preventing you from achieving your long term weight loss goals.

Physical Activity Levels
Sedentary: No exercise, sitting most of the day
Light Activity: No exercise, on feet during the day
Moderate Activity: Exercise 3 days or more a week for at least 30 min.                    
High Activity: Exercise 5 days or more a week for at least 30 min.

*All activity levels include daily activities like light housework and walking  

Daily Caloric Intake = BMR x Physical Activity Level
Sedentary: BMR x 1.2 = Calories per day
Light Activity: BMR x 1.3 = Calories per day
Moderate Activity: BMR x 1.4 = Calories per day
High Activity: BMR x 1.5 = Calories per day

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