HEALTHY CALORIES INTAKE

http://www.google.com/ig/adde?moduleurl=http://hosting.gmodules.com/ig/ga

dgets/file/105767304779360490823/nutriinfo_dcb.xml&source=imag
How Many Calories You Should Eat Each Day

By Scott Christ

First off, here is a "simple equation" on how to calculate how many calories you should be eating per day. If you want a more accurate measure, keep reading after this equation:

Simple Equation to Calculate Calorie Needs:

Fat loss = 12 - 13 calories per lb. of bodyweight

Maintenance (TDEE) = 15 - 16 calories per lb. of bodyweight

Weight gain: = 18 - 19 calories per lb. of bodyweight

The Harris Benedict equation is a more accurate formula used to measure how many calories you need using the factors of height, weight, age, and sex to determine basal metabolic rate (BMR), which is calories needed by the body when it's "at rest". Once you have this number, you can then use it to determine how many calories you need per day based on your activity level.

Men: BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)
Women: BMR = 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)

Now that you know your BMR, you can calculate your daily caloric intake by multiplying your BMR by your activity multiplier from the chart below:

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)

Moderately active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)

Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)

Extremely active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Example of How to Use the Harris-Benedict Formula:

-You are a female

-You are 30 yrs old
-You are 5' 6" tall (66 in.)

-You weigh 120 lbs.

-Your BMR = (6.3 x 120) + (12.9 x 66) - (6.8 x 30) = 1339 calories/day

Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55

Your total daily caloric need is = 1.55 X 1339 = 2075 calories/day

For more healthy eating tips, free healthy recipes, and free exercise plans, go to http://www.thehealthyeatingguide.com Also be sure to check out http://www.thehealthyeatingguide.com/countingcalories.html Article Source: http://EzineArticles.com/?expert=Scott_Christ