Keeping Track

Do you remember what you ate today? How about what you ate yesterday? Do you know that one of the most successful ways to achieve weight loss is to keep track of the calories you consume? More importantly to know how many calories you are eating versus burning on a daily and weekly basis.

I have been using the website http://www.fitday.com for many years. I use it to get back on track after a weekend of too many meals out, after a vacation, or just to check in with myself and make sure I am not overeating. It is also a great way to keep track of the vitamins and minerals you are consuming so that you know if you may need to talk to your doctor about supplements or taking a daily vitamin.

There are 5 weeks till summer and every week I am going to give you a challenge. This week I challenge you to use http://www.fitday.com or any other application to keep track of your calories. You may surprise yourself at how many calories your salad at lunch really is or how many calories your nightly glass of wine adds up to!

Our Basal Metabolic Rate (BMR) is how many calories our bodies use at rest. It is a helpful way to know how many calories you should average per day.

Use the formulas below to figure out your BMR:
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 year )

Then, using the Harris Benedict Formula that is below you can determine your total daily calorie needs, multiply your BMR by the appropriate activity factor:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

For example:
1. You are a woman that weighs 150 pounds, is 65 inches tall, and is 45 years old. Your daily activity is sedentary.
2. BMR = 655 + ( 4.35 x 150 ) + ( 4.7 x 65 ) – ( 4.7 x 45 )= 655+652.50+ 305.5- 211.50+ 1401.5
3. 1401.5 calories needed per day to maintain your current weight of 150 pounds.
4. If you would like to lose 10 pounds then complete the formula using 140 pounds as your weight to see how many calories you should consume per day to lose 10 pounds.

There is only 35 days till bathing suit season comes again! Start keeping track of your calories today!

In Health,
Tricia

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