Daily Calorie Intake - How much do we really need?

A lot of us here in the U.S. (better than half) battle with being overweight, whether due to diet, exercise, or the lack thereof.  On the opposite side of this national epidemic are those who battle with being underweight.

While there are many factors that aid in our weight issues, our diet is at the top of the list.  A lot of us are confused about what to eat and what not to eat while some of us just don't really care or choose convenience (fast food) over quality (fruits, vegetables, lean meats, etc.).

I feel that it would be very beneficial for us to just take a step back from WHAT we should eat and lets take a look at how MUCH we should eat.  How much energy (calories) does our body actually need to function and to keep up with our everyday activities?

To determine this we look to what is called our Basal Metabolic Rate, or our BMR.  Our BMR is calculated by looking at ones gender, height, weight and age.  Although the formula used is fairly accurate, it does not take into account body composition, meaning those with more than the normal amount of muscle mass or those with more than the normal amount of fat, will have numbers that are slightly skewed due to the fact that muscle mass burns more calories than fat (about 30-35 more per pound of muscle vs. fat).

BMR FORMULA

MALE     66 + (Body Weight X 6.23) + (Height in inches X 12.7) - (Age X 6.8)

  Example:  66 + (185 X 6.23) + (73 (6'1) X 12.7) - (27 X 6.8) = 1962 calories

FEMALE   665 + (Body Weight X 4.35) + (Height in inches X 4.7) - (Age X 4.7)

  Example:  665 + (145 X 4.35) + (66 (5'6) X 4.7) - (26 X 4.7) = 1462 calories

If you are the example above, this is your BMR.  This is how much energy your body needs to function properly through a normal, relaxed day.  But what about if you exercise or just are constantly on the go from all that life and work throws at you? 

Well, we simply take our BMR and plug it into the Harris Benedict Equations.  Which equation you use depends on your perceived level of exertion during work or exercise. 

Chose one of the following:

- Sedentary (Very little or no physical activity)     BMR X 1.2 = Calories Needed
- Light Activity (Walking or sport 1-3 times/week)     BMR X 1.375 = Calories Needed
- Moderate Activity (Moderate exercise/sports 3-5 times/week)     BMR X 1.55 = Calories Needed
- Heavy Activity (Intense exercise/sports 5-7 times/week)     BMR X 1.725 = Calories Needed
- Extreme Activity (Intense exercise & hard job/Training Twice)     BMR X 1.9 = Calories Needed

This may seem easy to calculate but we all know that that hard part is the follow through once we know what are needs are, to not exceed our limits which ultimately leads to weight gain in the form of fat. 

The next post will focus more on the easy ways to watch your diet with some simple tips to help with the fight against fat so that we can all live a happier healthier life.