This is a blank page from a calorie log I used to keep:If you want to lose weight or maintain your weight,
Keep track of the food and drinks you consume during the day, do a physical activity every day and try to make the Calories Left number decrease!
Calculations**
Calories burned from RMR:
Calories burned from RMR:
weight X 10= BMR (calories needed for body maintenance)
Calories burned from exercise:
either find out the calories burned based on the activity you do or use this calculation:
BMR X .3 (light exercise) or X .4 (moderate exercise)
Calories burned from digestion:
(BMR + calories burned from exercise) X .1
Minimum Calories needed each day:
Add the three numbers from above together.
To help lose fat while maintaining muscle do a 15% reduction then divide that number into 4 or 5 meals a day. More tips to come another day...
**These calculations are from a book I read years ago, so they are not exact. The health and fitness industry changes things often, but you can still use this old method to get an approximate idea of how many calories you need to consume and burn. Always talk with your doctor before making a drastic lifestyle change!
me said...
I added an Exercise Calorie Calculator on the sidebar! The number is still not absolutely exact because more factors than sex, age and weight play into how your body burns calories but this will give you a good idea of what you are burning. Light exercise is going for a walk. Moderate exercise is going for a 3 mile jog. Extreme exercise is doing liverpool or stairs or my favorite, the HIIT & Run (High-Intensity Interval Training). Most exercise calculations are based on 30 minutes of aerobic activty. Hope this helps!
2 comments:
This is interesting and could be helpful.
The problem I've always had with calorie stuff is trying to determine just exactly how much one has burned during exercise. I know there are charts that say, and you have that handy dandy math thingy, but I wonder how accurate it all is. What is considered 'moderate' how 'bout extreme? Is this moderate exercise for one whole hour?
Do you know?
Thanks though!!
I added an Exercise Calorie Calculator on the sidebar! The number is still not absolutely exact because more factors than sex, age and weight play into how your body burns calories but this will give you a good idea of what you are burning. Moderate exercise is going for a 3 mile jog. Extreme exercise is doing liverpool or stairs or my favorite, HIIT & Run (High-Intensity Interval Training). Most exercise calculations are based on 30 minutes of aerobic activty. Hope this helps!
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