BODY MEASUREMENT
DAILY CALORIE PLANNING
Daily Calorie Requirement
Your daily caloric requirements are determined by your
body mass and the level of activity you normally engage
in during the day. Muscle has a higher metabolic rate,
therefore requires more calories to sustain normal functioning
than fat. This is why the best way to lose fat is to
build muscle.
Simple Calorie Requirement Calculation
You can roughly estimate your daily calorie requirements
using this simple formula:
| Estimated Calories
Required Per Day |
| Sedentary
: |
Little
or no aerobic sessions per week |
Weight
x 14 |
| Moderately active: |
3-4 aerobic sessions
per week |
Weight x 17 |
| Active: |
5-7 aerobic sessions
per week |
Weight x 20 |
A
good online tool for calculating calories burned during
different types of activity.
Accurate Calorie Requirement Calculation
"There are three primary components that make
up your body's energy expenditure.
- basal metabolic rate
- energy expended during physical activity
- the thermic effect of food
Adding these three components together, is the most
accurate way of determining how many calories your body
requires each day.
Basal Metabolic Rate (BMR)
Most of the body's energy, about 60-70%, goes to supporting
the ongoing metabolic work of the body's cells. This
includes such activities as heart beat, respiration
and maintaining body temperature.
To determine your BMR:
| |
Males |
Females |
| Body Weight |
X 12 |
X 11 |
| |
|
|
Other Resources
Measures
Fitness Tests
|
