# How many calories should I eat?

That is how I feel about myself. I’m fat and nasty. I had a baby and during my pregnancy I gain 50 pounds. Since having my daughter I just keep gaining weight. Now my daughter is 12 years old and I never considered losing weight until I really looked in the mirror and realized that I have let myself go. I have started gathering information on how to lose weight and I’m a bit confused. I calculated my BMR as 1886.5, and a calorie calculator gave me the number of 1900. So what am I supposed to do? Am I supposed to eat 1886.5 calories or 1900 calories?

Here is an easy way to figure it all out using some simple math.

YOUR PERFECT WEIGHT: get there and stay there! –Determine your ideal size with our body-analysis guide– by: Julie Upton, R.D.

Of all the numbers you carry around in your head- security codes, credit cards, gym lock combinations – there’s one series of digits that probably drives you crazy. Not because it’s hard to remember– in fact, you could never forget it. This number represents your ever-elusive perfect weight. If only your could achieve it -and stay there- you’re certain you’d be better in bed, more confident in meetings, sexier and sassier in jeans, and in every way 10 times happier that you are right at this minute.

There’s no single formula for predicting an exact down-to-the-decimal weight for every woman alive, but there are certain guidelines you can use to set a realistic weight loss goal.

You know the drill: To lose weight, you have to consume fewer calories than you burn. And to do that, you need to know your metabolic rate - the amount of calories you burn throughout the day. ‘Most women have a metabolic rate of just under 1 calorie per minute, or about 1,440 calories per day,’ says David Nieman, P.h.D., a nutritionist and exercise professor at Appalachian State University.

YOUR VITALS A. Your Weight in pounds - B. Multiply A by 11 to get your basic calorie needs (how much your body burns just by existing) - C. Multiply B by 1.6 to estimate your resting metabolic rate (rate of calorie burn when you factor in daily activities) - _

YOUR EXERCISE D. Aerobic Training - Multiply the number of minutes per week that you run, cycle or play sports by 8 E. Strength Training - If you’re doing a total body exercise plan, add 600 to your answer from D. If you’re doing 3 sets, add 840 to your answer from D. F. Divide that by 7 _

YOUR CALORIE NEEDS G. Add C and F to get your daily calorie needs H. If you’re happy with your weight stop here. Otherwise, subtract 500 from G This is your estimated daily calorie budget if you want to lose 1 lb per week. Subtract 1,000 to lose 2 lbs per week. Anything more and you’ll be losing more muscle than fat.

You can also figure out your over all body fat and a sensible weight loss goal.

A. First determine your body mass index, a ratio of weight to height. It’s tricky, so follow this example of a 145 pound, 26-year-old woman who’s 5’10’ (70 inches).

Multiply your height in inches by your height in inches, Example: 70 x 70 = 4,900

Divide your weight by that number. Example: 145/4,900 = .029

Multiply that by 703 to find your BMI. Example: BMI = .029 x 703 = 20.39

B. Determine your body fat percentage.

Multiply your BMI by 1.20 Example: 1.20 x 20.39 = 24.46

Then multiply your age by .23. Example: .23 x 26 = 5.98

Add those two numbers together. Example: 24.46 + 5.98 = 30.44

Subtract 5.4 from that number to find your body fat percentage. Example: 30.44 - 5.4 = 25.04

C. Use the chart below to determine how far over the goal you are (or aren’t!). At 25 percent body fat, our sample woman is carrying 14 percent more fat than the ideal of 21 percent.

Body Fat - Percent over Goal (for Funadvice I’m only going to 50%) 21 - 0% 22 - 4% 23 - 7% 24 - 11% 25 - 14% 26 - 18% 27- 21% 28 - 25% 29 - 29% 30 - 32% 31 - 36% 32 - 39% 33 - 43% 34 - 46% 35 - 50%

D. Translate your body fat percentage into how much shear fat you’re carrying around by multiplying your body fat by your current weight. Example: (145 x 25%) = 36.25, meaning 36.25 pounds of our 145 pound woman comes from fat.

E. Finally, multiply your percentage over goal from C by your total body fat answer in D. That’s how many pounds of fat you should seek to lose. Example: 36 x 14% = 5.14 pounds.

YOUR WEIGHT-LOSS GOAL: _ (Women’s Health Training Guide 2007)

xox Sika

NO WAY! you are eating WAAAYYY to much! Have some self control, geez. If you want to lose weight, eat 1200 calories a day and start walking.. walking a mile a day then gradually increase the amount you walk. if you go to the grocery store, park in the furthest away parking spot. Do not eat junk food, eat fruits, vegetables, and lean meat. Do not eat anything cooked in grease. Hope you lose weight!

P.S. After I had my son 2 months ago, I went on the Special K Diet. I went from eating 2 bowls of Special K Red Berries Cereal and a small meal to eating 1 bowl of cereal and a small meal. I went from a size 12 to a size 3 in 2 months. As long as your eating, you will be a-okay! =)

1200

More Like This

### Nutrition & Fitness

Weight Loss, Muscle Building, Meal Planning

### Poor Girl Eats Well

Kitchen Appliances, Home Goods, Healthy Living

### Fitness Calculators

Health & Fitness, Nutrition, Weight Management

### casa de sante

Health & Wellness, Diet & Nutrition, Cooking & Recipes

### Prima Weight Loss UK

Weight Loss Supplements, Health and Wellness Products, Nutritional Supplements

### श्रुति वर्मा मेकअप कला

मेकअप कला, त्वचा देखभाल, सौंदर्य सलाह