Calories Per Day

Mkserpa
Mkserpa Posts: 136
edited November 2024 in Health and Weight Loss
I borrowed this from a weight loss buddy on Facebook. I was a bit shocked!


"My boot camp instructor sent this to me. I find it very interesting and wanted to share. I mean he is a fitness expert!

(Body Fat Burn Registration Link at the bottom…but read on!)

Over eating causes weight gain…duh.

But, did you know that under-eating is almost as bad as over eating?

Doesn’t seem to make sense, but its true…and the fact is that most people are guilty of under eating, most of the time.

Here’s the deal:

Your body is an amazing machine built for enormous stresses.

And, when put to the test it will revert back to one basic function: to survive at all costs.

When we under eat, we have a pretty nifty survival mechanism that kicks in.

The body actually thinks that there is a food shortage and a famine is coming (read up on Epigenetics for this one).

So, if you are trying to starve yourself skinny a couple of days out of the week,

even the very few calories that you do eat will be stored as fat because your body thinks that it needs those calories for survival later.

So what’s the solution if you can’t starve yourself skinny?

EAT! :o)

We need a certain amount of calories every day just to survive. That’s your Resting Metabolic Rate (RMR).

Your RMR is the amount of calories that you burn while just sitting there. A high RMR is a good thing…because it means less body fat.

The more muscle you have (muscle burns calories, fat does not) the higher your RMR.

The less muscle you have the lower your RMR (and the more body fat you’ll likely have).

That’s why some cardio is good, but strength training/resistance training like we do in boot camp is key when it comes to looking awesome (naked).

So, giveyour body the right nutrients in the right portions (40% protein, 40% low glycemic carbs and 20% fats), eat at least 5 times per day and...

Your body will respond in amazing ways.

In fact all our campers decide to start eating this way are blown away at how fast the weight drops off…as in 4 to 5 pounds per week fast.

Its not rocket science or magic…just a neat little bit of physiology that YOU control :o)

So, exactly how many calories do YOU need to eat every day to maintain a lean sexy figure?

Grab your calculator and use the formula below:

For Women: 665 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

For Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Take the number from above and multiply it by the level of exercise listed below:

(i.e. If you’re doing boot camp 4+ days per week you fall into the Moderately Active to Very Active category - multiply by 1.55)

1.2 (Sedentary, Little or No Exercise)

1.375 (Lightly Active, Light Exercise 1 to 3 days per week)

1.55 (Moderately Active, Moderate exercise 3 to 5 days per week)

1.7 (Very Active, Hard exercise 6 to 7 days per week)

1.9 (Extremely Active, Hard daily exercise and/or physical job)

And viola! There ya have it!

Now you have your plan to eat to stay lean!"


My calculated calories based on the above information is as follows

(665+(4.35*160)+(4.7*63)-6.8*25)*1.375=2044.763

2044 calories a day!? I'm blown away. I've been consuming between 1400 and 1600 a day. Maybe I should try a week or so at the recommended amount? I'm assuming this includes calories from exercise since I used the Lightly Active number.

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