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Fitness Tips For For 5/12/2010
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How Many Calories Should I Be Eating?
Finding Out How Many Calories You Should Be Eating requires
that you figure out your Total Energy Expenditure (TEE) is
a day. You can do this by using the formula below.
TEE=Basal Metabolic Rate(BMR) + Physical Activity(PA) +
Thermal Effect of Food(TEF)
Basal Metabolic Rate (BMR) is the number of calories the
body uses at rest. (e.g. just sleeping all day)
BMR = body weight in pounds x (11 for females or 12 for
males)
My BMR is my body weight, 215 lbs, x 12 (male) = 2580
calories/day
Physical Activity (PA) is how many calories above the
BMR that we burn by our daily activity. To do this we
use the Paffenbarger scale. This is a subjective estimate
as to how active you are in a day.
PA = BMR x (.25 if person is sedentary or .50 if person
is active or .75 if highly active)
My PA = 2580 cal. (my BMR) x .75 (I’m highly active) =
1935 calories/day
Thermal Effect of Food (TEF) is how many calories above the
BMR that we burn just digesting our food. This depends of
the overall composition of your food intake.
TEF = BMR x (.05 if the diet is high in fat or .10 if the
diet is high in carbohydrates)
My TEF = 2580 cal. (my BMR) x .10 (I eat a high carbohydrate
diet) = 258 cal./day
Back to the original formula, TEE = BMR + PA + TEF
My TEE = 2580 cal. (my BMR) + 1935 cal. (my PA) + 258 cal.
(my TEE) = 4773 cal./day My Total Energy Expenditure (the
total number of calories I burn a day) = 4773 cal./day
I can go one step further to be a little more accurate. The
formula above does not take into account your % body fat.
It assumes an "average" % of body fat. That is certainly not
the always the case. Muscle is metabolically active tissue
and requires calories to exist. Fat, on the other hand, is
a site for energy storage and does not require calories to
exist. So, if a high percent of your body weight is fat
weight, than you wouldn't need as many calories as
calculated above.
To adjust for % body fat, have it taken by a health/fitness
professional. There are several methods of assessment that
can be used. Plug that information into the formula below.
Adjusted % of TEE = 100% - (actual % fat - average % fat)
Average % fat = 22 % for women and 18 % for men
My Adjusted % TEE = 100% - (14%, my body fat, - 18% for
men = negative 4%) =104%
Subtracting a negative number is the same as adding.
My TEE = 4773 cal./day x 104 % (1.04) = 4964 cal./day
My TEE adjusted for my "less than average" % body fat =
4964 cal./day
For Fat Loss
Now that you know how many calories your body requires on
a daily basis you can modify your caloric intake to lose
fat. All you need to do is burn more calories in a day than
you take in. So, take your TEE or your Adjusted TEE (if you
know your % body fat) and subtract from 200 calories up to
20% of your total Adjusted TEE. Do not reduce your intake
more than 20%. If you restrict your calories too much you
will slow your metabolism down and make it more difficult
to lose fat. That's one of the problems with "diets".
Your goal weight loss should be no more than 1% body fat
a month.
i.e. If I wanted to lose fat this would be my reduced
caloric intake:
My Adjusted TEE = 4964 cal./day minus 200 calories= 4764
cal./day.
The maximum I can reduce my caloric intake is 20%. So,
4964 - 20%(993) = 3971 cal./day
To lose fat I could reduce my normal caloric intake
(4964) down to 4764 - 3971 cal.
Always remember that it is easier to keep on your fat
reduction plan if it slow and gradual. That also allows
you to keep your metabolism high.
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How Many Calories Should I Be Eating?