In this article we are going to inform you how to calculate the calories you need in order to maintain your caloric balance.
Formula for calculating the caloric minimum for women:
665 + (9.6 X weight in kg) + (1.8 X height in cm) – (4.7 X age in years) = BMR – basic metabolic rate in kcal
Formula for calculating the caloric minimum for men:
66 + (13.7 X weight in kg) + (5 X height in cm) - (6.8 X age in years) = (BMR in kcal.)
After calculating the daily caloric minimum, it is multiplied by a factor that approximates the physical activity level:
(1) If your way of life is rather sedentary, then your activity ratio is 1.2;
(2) If your lifestyle is moderately active (you sport 1-3 times a week), your activity ratio is 1.375;
(3) If your lifestyle is active (you sport 3-5 times a week), then your activity ratio is 1.55;
(4) If your lifestyle is highly active (you sport 6-7 times a week), your activity rate is 1,725;
(5) If your lifestyle is extremely active (you sport every day and perform heavy physical work), your activity ratio is 1.9.
To get the daily amount of calories you have to intake with this equation, multiply your BMR by the activity level index
If you do not feel comfortable following a specific caloric balance, return to your previous food regime. Formulas that calculate calories are not always accurate.
The reasonable amount of fat that the body can lose for a month without getting stressed is about 5 to 8% of the body weight, and the loss should be distributed to 2% of it per week. Aggressive weight loss of more than 10% per month or 3% per week leads to a state of energy hunger resulting in intensive degradation of muscle tissue and internal organ tissues and lowering of the burned fat. The body keeps the fat because it does not know how long the "starvation" will last.