A person's daily calorie expenditure is dependent on three primary factors. First of all, it'll rely on an individual's basal rate of metabolism (BMR), which represents the number of calories burned at rest because of metabolic functions within the body. This could be approximated as 25 calories per kg of body mass, every day.
The second factor to be considered is an individual's lifestyle and normal activity levels (Activity Factor, F). Those who are generally more active during the day will consume more calories than an inactive person. Below is an approximation of the extra calories used due to lifestyle activity. This is only an estimation as it is difficult to clearly define degrees of activity in this way:
Sedentary Life style (=BMR x 120 %) - Usual characteristics include having a desk based job (office worker), driving to work, taking the elevator and not the stairs, and many others.
Somewhat Active Life style (=BMR x 150%) - Typical characteristics include having a job needing prolonged times of standing (factory worker or nurse), cycling or walking to work, taking stair case not lifts, and so on.
Really Active Life style (=BMR x 175%) - Typical characteristics include having a manual job (labouring or physical exercise teacher), walking or cycling to work, taking stairs not lifts, and so on.
The third and last factor for consideration relates to formal exercise. During formal exercise there is the possibility to expend many calories. The exact quantity will depend on the type of activity, the participant's body weight and the intensity. The majority of cardiovascular machines in a health centre will determine the calories expelled based on an individual's weight and the strength at which they are exercising.
To approximate your per week calorie expenditure, you may enter your own details into the equations below:
First of all, determine you BMR = Weight (kg) x 25 =
Next, include calories relating to your activity level = BMR x F = (Sedentary Lifestyle = BMR x 1.2, Moderately Active Lifestyle = BMR x 1.5, Very Active Life-style = BMR x 1.75)
Now multiply by seven for days of the week = BMR x Activity Factor x 7 =
Lastly, add calories used up during formal exercise during the week = BMR x Activity Factor x 7 + Calories Expended During Exercise =
This provides you the total amount of calories expended in a given week.
In order to balance your calories for a particular week, just subtract the number of calories expelled from the number of calories taken in:
Weekly Calorie Consumption - Calorie Expenditure = Net Weekly Calories
If this result is negative, your weight is likely to reduce and if it's positive, your weight is likely to increase. As an estimation, in order to reduce your body mass by 1kg, you have to expend 7000 calories more than you intake. On the other hand, to gain 1kg, you need to intake 7000 calories more than you expend.
A person with weight reduction goals should try to lose between 0.5 and 1 kg bodyweight each week. Aiming to shed more might lead to a slowing of the rate of metabolism, as the body goes into a state of starvation. So, a weekly calorie deficit between 3500-7000 kg is required (net calories = -3500 to -7000). A person with weight gain goals, aiming to gain between 0.5 and 1 k
Somewhat Active Life style (=BMR x 150%) - Typical characteristics include having a job needing prolonged times of standing (factory worker or nurse), cycling or walking to work, taking stair case not lifts, and so on.
Really Active Life style (=BMR x 175%) - Typical characteristics include having a manual job (labouring or physical exercise teacher), walking or cycling to work, taking stairs not lifts, and so on.
The third and last factor for consideration relates to formal exercise. During formal exercise there is the possibility to expend many calories. The exact quantity will depend on the type of activity, the participant's body weight and the intensity. The majority of cardiovascular machines in a health centre will determine the calories expelled based on an individual's weight and the strength at which they are exercising.
To approximate your per week calorie expenditure, you may enter your own details into the equations below:
First of all, determine you BMR = Weight (kg) x 25 =
Next, include calories relating to your activity level = BMR x F = (Sedentary Lifestyle = BMR x 1.2, Moderately Active Lifestyle = BMR x 1.5, Very Active Life-style = BMR x 1.75)
Now multiply by seven for days of the week = BMR x Activity Factor x 7 =
Lastly, add calories used up during formal exercise during the week = BMR x Activity Factor x 7 + Calories Expended During Exercise =
This provides you the total amount of calories expended in a given week.
In order to balance your calories for a particular week, just subtract the number of calories expelled from the number of calories taken in:
Weekly Calorie Consumption - Calorie Expenditure = Net Weekly Calories
If this result is negative, your weight is likely to reduce and if it's positive, your weight is likely to increase. As an estimation, in order to reduce your body mass by 1kg, you have to expend 7000 calories more than you intake. On the other hand, to gain 1kg, you need to intake 7000 calories more than you expend.
A person with weight reduction goals should try to lose between 0.5 and 1 kg bodyweight each week. Aiming to shed more might lead to a slowing of the rate of metabolism, as the body goes into a state of starvation. So, a weekly calorie deficit between 3500-7000 kg is required (net calories = -3500 to -7000). A person with weight gain goals, aiming to gain between 0.5 and 1 k
To approximate your per week calorie expenditure, you may enter your own details into the equations below:
First of all, determine you BMR = Weight (kg) x 25 =
Next, include calories relating to your activity level = BMR x F = (Sedentary Lifestyle = BMR x 1.2, Moderately Active Lifestyle = BMR x 1.5, Very Active Life-style = BMR x 1.75)
Now multiply by seven for days of the week = BMR x Activity Factor x 7 =
Lastly, add calories used up during formal exercise during the week = BMR x Activity Factor x 7 + Calories Expended During Exercise =
This provides you the total amount of calories expended in a given week.
In order to balance your calories for a particular week, just subtract the number of calories expelled from the number of calories taken in:
Weekly Calorie Consumption - Calorie Expenditure = Net Weekly Calories
If this result is negative, your weight is likely to reduce and if it's positive, your weight is likely to increase. As an estimation, in order to reduce your body mass by 1kg, you have to expend 7000 calories more than you intake. On the other hand, to gain 1kg, you need to intake 7000 calories more than you expend.
A person with weight reduction goals should try to lose between 0.5 and 1 kg bodyweight each week. Aiming to shed more might lead to a slowing of the rate of metabolism, as the body goes into a state of starvation. So, a weekly calorie deficit between 3500-7000 kg is required (net calories = -3500 to -7000). A person with weight gain goals, aiming to gain between 0.5 and 1 kg body weight per week will require a weekly calorie surplus between 3500-7000 (net calories = 3500 to 7000).
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First of all, determine you BMR = Weight (kg) x 25 =
Next, include calories relating to your activity level = BMR x F = (Sedentary Lifestyle = BMR x 1.2, Moderately Active Lifestyle = BMR x 1.5, Very Active Life-style = BMR x 1.75)
Now multiply by seven for days of the week = BMR x Activity Factor x 7 =
Lastly, add calories used up during formal exercise during the week = BMR x Activity Factor x 7 + Calories Expended During Exercise =
This provides you the total amount of calories expended in a given week.
In order to balance your calories for a particular week, just subtract the number of calories expelled from the number of calories taken in:
Weekly Calorie Consumption - Calorie Expenditure = Net Weekly Calories
If this result is negative, your weight is likely to reduce and if it's positive, your weight is likely to increase. As an estimation, in order to reduce your body mass by 1kg, you have to expend 7000 calories more than you intake. On the other hand, to gain 1kg, you need to intake 7000 calories more than you expend.
A person with weight reduction goals should try to lose between 0.5 and 1 kg bodyweight each week. Aiming to shed more might lead to a slowing of the rate of metabolism, as the body goes into a state of starvation. So, a weekly calorie deficit between 3500-7000 kg is required (net calories = -3500 to -7000). A person with weight gain goals, aiming to gain between 0.5 and 1 kg body weight per week will require a weekly calorie surplus between 3500-7000 (net calories = 3500 to 7000).
About the Author:
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