Start Your Healthy Eating Plan Today
Building a healthy eating plan that's right for your body takes a little time. The celebrity endorsed "one size fits all" diet plans with which we are bombarded each day are certainly easier to start. But they are not designed for your body, your tastes and your budget. No wonder they most often fail. To see how many calories you need each day to maintain, lose or gain weight through a healthy eating plan: - First calculate your basal metabolic rate (BMR)--the rate at which you now burn calories,
- Then multiply your BMR by a scientific factor related to your weekly activity level.
Together, these two steps will give you your total daily energy expenditure, which is the amount of calories you need each day to maintain your present weight. In Step Three, you can build your personalized healthy eating plan and, if needed, an exercise program to give you the body you want!
What Is Your BMR?
To get started, enter the information requested into the BMR Calculator below, selecting either Imperial Units (English/U.S. measure) or Metric Units. Then return to continue to build your plan to reach your ideal you.
Calculate Your BMR
The BMR formula uses height, weight, age and gender to calculate the Basal Metabolic Rate (BMR). The only factor it omits is the ratio of muscle-to-fat. Leaner bodies need more calories than less lean ones. This equation will be very accurate in all but the very muscular (it will underestimate calorie needs) and the very fat (it will over-estimate calorie needs).
This is the actual math behind the equation:
English BMR Formula
Women: BMR=655+(4.35 x weight in pounds)+(4.7 x height in inches)-(4.7 x age in years)
Men: BMR=66+(6.23 x weight in pounds)+(12.7 x height in inches)-(6.8 x age in years)
Metric BMR Formula
Women: BMR=655+(9.6 x weight in kilos)+(1.8 x height in cm)-(4.7 x age in years)
Men: BMR=66+(13.7 x weight in kilos)+(5 x height in cm)-(6.8 x age in years)
What Are Your Daily Calorie Needs?
Now that you have your BMR, the second step is to find your TDEE (total daily energy expenditure), or total daily calorie needs. Multiply your BMR by the appropriate "Harris Benedict Formula" activity factor, as follows:
. Sedentary (little or no exercise) = BMR x 1.2
. Slightly active (exercise/sports 1-3 days/week) = BMR x 1.375
. Moderately active (exercise/sports 3-5 days/week) = BMR x 1.55
. Very active (exercise/sports 6-7 days a week) = BMR x 1.725
. Extra active (very hard exercise/sports & physical job)= BMR x 1.9
For example, if you are sedentary and have a BMR of 1550, multiply BMR times 1.2 (1550 x 1.2 = 1860). 1860 is the number of calories you need each day to maintain your current weight.
OK, that's it for the math. From these first two steps you now know:
- your BMI (Body Mass Index) & WC (Waist Circumference)
- your BMR (Basal Metabolic Rate)
- your TDEE (Total Daily Energy Expenditure): calories needed to maintain your present weight.
It's time for Step Three, a plan of action to get you looking and feeling great--for good! The most successful long term healthy eating plan will come from evaluating and changing what you eat--not always how much you eat--and through regular body weight exercises. You can do it! There are many types of exercise and several are sure to fit with your lifestyle. Many of them are simply everyday activities you do now. See how easy it can be here.
There are thousands of food types and combinations you can use to reduce your calorie intake. Experiment and have fun! There are nutritionally healthy ways to eat plenty while taking advantage of how exercise makes your body burn calories so get fit while losing weight. Remember to consult your doctor before starting any diet or exercise program if you have a medical condition, or if this self analysis has led you to conclude that your health may be at risk.
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