Calculating your Calories
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| Fri, 03-04-2005 - 6:25pm |
Millcreek, and whoever else is interested, here's how you create your daily energy needs.
First, convert your weight in pounds to kilograms by dividing by 2.2.
Basal Metabolic Rate (this is the number of calories your body needs to live)
Age 18-30 yrs.: (14.7 X wgt.)+ 496 = BMR
Age 30-60 yrs.: (8.7 X wgt.) + 829 = BMR
Activity Factor (Multiply the Activity Factor by your BMR)
Very Light - 1.3
Light - 1.5
Moderate - 1.9
Heavy - 1.9
Example: I'm approx. 112 lbs.; in the 30-60 age range; moderate activity.
112/2.2 = 50.9
(8.7 X 50.9) + 829 = 1271.83
1271.83 X 1.9 = 2416.48
So my average daily energy expenditure is 2416.48.
Millcreek, a lactating woman needs even more but i can't find the factor for that. I have it around somewhere, so I'll post it when I find it. There are other formulas to calculate this, but they come up w/ even higher numbers.

Thanks, Soleil.
Thanks for adding the disclaimer, Jean. :-o I normally remember to point things like that out but was in a hurry. This is the formula used by the World Health Organization. As I mentioned there are others, all of which I've found come up with higher numbers, but this is the one my nutrition certification cites and it's a reputable source. It's a good jumping off point, but it is based solely on broad age ranges and gender. Besides I don't think we really need to obsess about every last calorie.
I would like to add, for Millcreek's sake, that my metabolism was seriously out of whack as result of disordered eating (focusing too much on calories and macronutrient breakdown). As my relationship w/ food improved I began eating more & worrying less. As a closet neurotic I still obsess about food (I have a rather passionate relationship w/ it I refuse to give up) I focus on quality not quantity. As everyone here probably knows by now I'm smaller than i was as a dancer. I enjoy food, eat when I'm hungry & only 'til I'm full. I'd also like her to know that I ate more when i was breast feeding then I did when I was pregnant (pregnant I ate almost twice as much as beforehand) I had NO problems whatsoever keeping the weight off. Where I ran into trouble was afterwards. I won't get into why I gradually made my way up to 150lbs (there was no ONE reason, but multitude of little ones), but the fact is eating a wholesome, well balanced diet and keeping active, while REALLY listening to my body's cues was all I needed. That meant more food, as well as a greater variety, and less activity believe it or not. It's not quite as simple as it sounds but ultimately comes down to eating what the body needs, not depriving it. As a matter of fact, the bulk of the more recent literature, including including my certification manual, indicate that people who focus on eating well rather than counting calories are more successful at not just taking off but keeping off unwanted fat. That doesn't neccessarily mean everyone's going to be a size 6 or below, but not everyone was meant to be.
I have a rather passionate relationship w/ it (food) I refuse to give up
Words to live by!