Here’s a quick formula:
Weight in pounds X 10 (10 calories/pound)=resting metabolism (RMR)
RMR X 50% (daily activities)=number of calories for weight maintenance
Example: 140lbs X10= 1400
1400 X 50%= 700
Total 2100 calories for weight maintenance (without exercise)
To loose weight subtract 20% of calories needed for weight maintenance (without exercise)
Example: 2100 calories –20% (420 calories)= 1,680 calories daily
On days you exercise, you can add back 400-600 calories.
To gain weight, add 20% of calories needed for weight maintenance. If you exercise be sure to consume additional calories.
Try to spread calories evenly thr
oughout the day.
Example(from above 140lb person): 2100 calories
Breakfast= 500
Snack (or first lunch)= 250
Lunch (or second lunch)= 550
Snack= 200
Dinner= 600
Example: 1680 calories
Breakfast= 400
Snack= 130
Lunch= 550
Snack= 100
Dinner= 500
FACT: One pound of fat= 3,500 calories.
What is my ideal body fat percentage?
For men the average is 16-20%
For women the average is 19-23%
Each year past the age of 25 we lose 1/2% of muscle. For this reason we are allowed more body fat as we age. We have charts that place each individual in an age group and give more specific and healthy ranges.
How much water do I need daily?
Divide your body weight in half. This is how many ounces of water you need every day. Add 4 ounces of water for every 15 minutes of exercise. The best water to consume is reverse osmosis (distilled) water. Pick good water quality to hydrate your body.
How many pounds should I lose per week?
One to two pounds per week is healthy. Loosing more than that can result in loss of muscle mass.
Should I keep a food journal?
Yes, if you want to accurately see what your daily/weekly food portions and habits are. Time of day, portion and where you eat are good things to write down. You can then pinpoint problem areas and make necessary changes. You might discover that every time you are in the kitchen you tend to eat without even knowing it. Also, if you are having to write in your food journal that late night binge you are much less likely to continue doing it.
How often should I buy new tennis shoes?
Every 3 to 6 months depending on what you use them for. Shoes often where out internally before the soles where out. if you are waiting for the soles to where out, then you are way past due for new shoes. We suggest going to a running specialty store for getting fitted properly.
