Exercise will burn calories, while you watch what you eat!

How Many Calories Do You Need?

(Okay...get out your calculator)
 

1. Calculate your basal metabolic rate (BMR).  This is the amount of energy your body burns doing such basic functions as breathing and circulating blood.

If you’re under age 30

(0.0621 x your weight/2.2 + 2.0357) x 240 = BMR

If you’re over age 30

(0.0342 x your weight/2.2 + 3.5377) x 240 = BMR

2. Figure out your activity level.

~You rarely exercise:  1.3

~You get some exercise every day, but it’s generally light,

   such as walking or playing golf:  1.5

~You do high-intensity workouts such as spinning, playing

   tennis and skiing almost every day:  1.7

3. Multiply your activity level and your BMR.

The total is your daily calorie requirement.  To maintain your

weight, stick as closely as you can to that number.  If you

are trying to lose weight, you’ll need to either consume less

calories, expend more calories or a combination of both.