MizFit, do you know of a good site that is easy to use that will tell me how many calories I need based on my activity? Thanks!
This is a question I get repeatedly and one to which I dont have an answer link-wise (translation: please toΒ hit us all up in the comments.)
There seem to exist a plethora of sites where you can obsess about look up/log calories & sites where you can figure out how many calories youβre burning doing given activities/log aforementioned exercise habitsββ but not as many which are designed to help you figure out caloric intake.
Your best bet is to start by figuring out your basal metabolic rate or BMR:
(The BMR is, essentially, the amount of energy your body needs to function.)
Women: BMR = 655 + ( 4.35 x your weight in pounds ) + ( 4.7 x your 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 )
Next, you want to incorporate your daily activity/exercise into your caloric needs:
* If you are sedentary : BMR x 20 percent
* If you are lightly active: BMR x 30 percent
* If you are moderately active (You exercise most days a week.): BMR x 40 percent
* If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
* If you are extra active (You do hard physical labor for your job or are in athletic training.): BMR x 60 percent
Add this number to your BMR.
The result of all this mathfusion is the number of calories you need to eat in order to MAINTAIN your current weight (confused or lost yet? If you are Im right there with you.).
In order to lose you will just need to eat fewer calories than this number.
Remember, a calorie isnt a calorie isnt a CALORIE.
Chances are you could eat the number you generate (not the number. the calories.) and still shift your shape from fat to muscle if all your food is natural, whole and *clean.*
Dear
WifeMizFit, I recall you mentioning a while ago the fact that Joyce Bone of Millionaire Moms interviewed you for her new book. In fact, I distinctly recall having to watch the Tornado while you chatted on the phone and completed aforementioned interview. Is there by chance a transcript of that blessed phone-event? Love, Ren Man
Thanks so much for your question, Ren Man!
How on earth did you know I wanted to highlight the book chapter and, more than anything, encourage people to download it & skim for information about fitting exercise/clean eating into a busy schedule.
Busy millionaire or not (alas you & I falleth into the decidedly NOT) the tips for working out/living a healthy life at home *and* on the road are pretty damn helpful (she says pridefully).
Oh and should you own a kindle you can merely email the PDF to yer kindle email address and read the document that way. (That’s how I finally got the Ren Man to check the interview out).
Please to click here for PDF of the chapter.
EDITED TO SAY: We are a community of blogger and blog readers. We need to reach out and support each other even when the only way to do that is with our words in comments. PLEASE visit this bloggin friend of mine and send her your prayers.
Fat[free]Me says
September 9, 2009 at 2:44 amYeah, that is how I calculated my calorie needs but then I subtracted 3,500 per pound I wanted to loose per week. The hard part though is figuring out how to judge if you are a light exerciser, moderate, intense or something inbetween, lol!
Oooh, more good stuff to download – yippee!
FatFitnessFood says
September 9, 2009 at 2:48 amOh great! Free reading. Thanks!
When it comes to losing weight it is not really a numbers game for me. At the beginnig when I started WW I would obsess over points but now even though I still go to WW I don’t count points all that much.
When I try something new, or see something new in the supermarket I point it, but I know all my ‘usual suspects’ eaten on a particular day are good for me and I don’t really need to count ’em all up.
So all those calculations up top seem like hell to me! Although I was thinking I might do it just for kicks!
Anyways, I am just of the opinion that nobody should have to attach a number to every single thing that goes in their mouth. Life just wasn’t designed to be lived that way…IMHO
RickyRae says
September 9, 2009 at 4:09 amI KNEW I took algebra for a reason…are we allowed to use calculators? lol!
Diane, Fit to the Finish says
September 9, 2009 at 4:21 amOne site I really think a lot of is SparkPeople. (www.sparkpeople.com)
If you want to use their site you have to register (it’s free) but then the tracking tools, calculators, and resources are pretty amazing.
It’s a nice community as well.
Bea says
September 9, 2009 at 4:21 amHOLY CONFUSING!!!
I’m not a big weight watchers person but after reading that I get how a point system is far easier π
I tend to try and eat whole foods as much as possible and eat until I am full.
Andy says
September 9, 2009 at 4:35 amI printed out that pdf.
It’s long, Miz!
You know you should be charging us for it π
Trish @IamSucceeding says
September 9, 2009 at 4:37 amresponse tot he emailer…
Sparkpeople.com is a free site and is great if you wish to log your calories, figure what they suggest you eat, your bmi, a lot of health/weightloss tools.
To you Miz, loved the interview, not finished reading, on page 5. I have saved it and will continue it later when I have a bit more time, maybe while I am getting my 30 minutes of vitemin “D” in the sun.
Fattygetsfit says
September 9, 2009 at 4:48 amFrom my own experience, it ALL “works if you work it.
So work it, you’re worth it.”
I see stuff that works in my profession as an Addiction Counselor as related to my own real life. I will binge/lose focus if they are HALT. Never allow myself to HALT (hungry, angry *stressed*, lonely or tired) and I can succeed.
In fact, I am already down about 4 lbs since I stopped feeling sorry for myself and started working it π
Crabby McSlacker says
September 9, 2009 at 4:53 amOh damn, just read about missicat and am too bummed to comment sensibly on calories, not that I ever have much that’s sensible to say. Thanks for sending us over to pass along our good wishes.
Tammy says
September 9, 2009 at 4:58 amCRAP.
Thanks for letting us know about missicat (what would we do without you π you’re like our Mayor of Blogville).
I’ve missed her blogging all summer and can’t believe her news.
Erin says
September 9, 2009 at 5:08 amYAY for the free download!!!
Erica says
September 9, 2009 at 6:08 amLots of good info in here on calorie calculation, but I think the BEST part is your note that not all calories are created equal!
Bea says
September 9, 2009 at 6:09 amI loved the interview.
Is it wrong I giggled at how grown up you sounded??
Nia says
September 9, 2009 at 6:11 amI know that it was crucial for me to realize that 100 calories wasn’t 100 calories.
My body sheds fat on 100 calories of nuts and softens or gains on 100 cal packs of crap.
Diana says
September 9, 2009 at 6:17 amI agree. 100 calories of sweet tarts versus almonds is completely different.
I totally go nutzo with the calorie counting, so good luck to the reader/emailer if it can work for them!
MizFit says
September 9, 2009 at 6:23 amBea, I know. I am the consummate adult. As evidenced by this tattooCOVERINGdress I donned yesterday for the MotherInLaw.
Gooooo MizFit π
http://www.twitpic.com/gyy7s
Jody - Fit at 51 says
September 9, 2009 at 6:42 amFor some reason I have this site saved: http://www.freedieting.com/tools/calorie_calculator.htm
I did not use the advanced part but it did calculate a bit lower calories than I actually eat so give it a try & see what you think.
I love your full answer to the question though!
I must get to your read after some sleep!
Sarah says
September 9, 2009 at 6:43 amI love that dress!!
And second Tammy’s Mayor of Blogville remark.
(Sounds Seussian to me too!)
Leah J. Utas says
September 9, 2009 at 6:48 amMath?! Noes!!
Missicat says
September 9, 2009 at 6:52 amMiz – thanks so much for your words and thoughts and the words and thoughts of every one else…hopefully can respond to everyone in person – have my first appt with the oncologist shortly (never thought I would be typing those words!!) so the encouraging posts were just exactly what I needed!!!
Love and xxxxx’s
Missicat
tricia2 says
September 9, 2009 at 6:53 amThe only good thing that came from my ED was the knowledge that fruits and veggies tasted good and would fill me up, for comparatively few Calories.
But protein and fats are important too.
Andrea@WellnessNotes says
September 9, 2009 at 6:59 amI don’t think I have ever counted calories (but I did write down “approximately” how many calories I ate for a while). But then I didn’t know what the numbers meant…
Also, when I did focus on calories for a while, I noticed that I focused less on quality food. All of a sudden the 100 calorie packs sounded very appealing… So I decided that focusing on calories was not for me. Instead, I focus on fresh fruits & veggies & quality protein and make them the biggest part of my food.
Callie says
September 9, 2009 at 7:04 amCalorie counting made me zany π
Thanks for the ebook printable!!
Gena says
September 9, 2009 at 7:40 amSome great advice in the comments. I’m off to read the interview while I drink my morning coffee!
Jen, a priorfatgirl says
September 9, 2009 at 7:49 amoy vey, this sure is hard! I’m still holding out for a flashing sign pointing me in the right direction – it’s gotta be here SOMEWHERE on this internet thingie!
Love you MizFit, Love your community of support, love your kind heart!
Ellen says
September 9, 2009 at 7:52 amSparkpeople?
I have lots of friend who love it!
Cynthia (It All Changes) says
September 9, 2009 at 8:04 amYeah I did all those calculations when I was counting calories. I don’t remember what site I used because it was awhile ago.
How cool about the book. I’ll read it later when I have the time.
Gigi says
September 9, 2009 at 8:05 amThanks for the link to Missicat. You’re a good friend to all.
As to the math I am hopelessly lost – but not for the first time when it comes to how much is enough or too much. Thanks for the info.
erin says
September 9, 2009 at 8:58 amSparkPeople.com is the BEST! I love it! Like others mentioned, you have to sign up for an account, but it’s free, and then the site will generate a calorie range for you based on your weight loss goals and your activity level.
Jools says
September 9, 2009 at 9:07 amThank you for the calorie calculation. The diet starts today!
Sagan says
September 9, 2009 at 9:11 amThanks for the info and the interview link. I’ve used the calorie counters before but I find that above all the best way is to just LISTEN TO YOUR BODY.
I track what I eat each day and guestimate the calories, and it’s often higher than what my count *should* be according to the calculators for maintenance.
I also find that if I “trick” myself by saying that a meal is 600 calories when I know that it’s about 400 calories, I’ll wind up eating less throughout the day… that’s probably one of the best tricks for controlling calories. Round everything up to a higher number.
…I use this trick mostly because sometimes I’m not so good at listening to my body. If I think that I’m “supposed” to eat a certain amount of calories a day, I’ll eat it, regardless of how hungry I am. Some days I need far more than that number, and other days I need far less. Our bodies know best!
Hanlie says
September 9, 2009 at 9:18 amCalories? Sounds like something one would string together to make a necklace… I have never counted them.
deb says
September 9, 2009 at 9:42 amMost of those “obsess about your calories” sites begin by doing the math (above) to determine a caloric intake. FitDay and SparkPeople do. Now I’m infatuated with LOSE IT on my ITouch.
I laugh at the WW people who would “rather just count a few point” when to determine those points they have to know calories, carbs, fiber, and fat.
What I don’t like about WW -and I like a lot- is that they ignore protein and emphasize losing WEIGHT over making sure one is losing FAT.
For weight lose and maintainance, I emphasize fruits, veggies, good fats, and quality protein. I eat a whole grain before I exercise. And ANYTHING made of flour is, for me, a cheat. With 4 cheats/week (and my fondess for beer) I don’t eat much.
Vee says
September 9, 2009 at 9:56 amI find it so depressing to count calories, especially now during this upheaval. Of course, this is probably the best time to do so.
Sigh.
Vee at http://www.veegettinghealthy.blogspot.com
Shelley B says
September 9, 2009 at 10:28 amI agree, you are the Mayor of Blogville! Thanks for the heads up on missicat. π
What seems to work for me is counting calories to a point, but as long as I’m eating clean-ish, I’ll lose…even if I’ve had a huge amount of grilled chicken (not just a 3 oz. portion), say. I may not lose it fast, but it is coming off.
The interview is great! I am printing it off – this is the kind of thing I will go back to when I need a mental boost. Thanks for sharing it!
Dr. J says
September 9, 2009 at 10:48 amYour post makes my head hurt! Fortunately, my 7 mile run after reading it made it all better π
Lissa says
September 9, 2009 at 10:49 amPRINT!!
Than ks for the ebook!
Quix says
September 9, 2009 at 11:23 amCounting calories got me effortlessly from 265 to 170, then a little less effortlessly from 170 to 155. Now it just doesn’t seem to matter whether I’m eating 1200 or 2000 – nothing is working right now even though mathematically it should. I’ll figure it out eventually. π
KK @ Running Through Life says
September 9, 2009 at 12:25 pmThanks for this post Miz! I computed my BMR and am all set to use it!
Felice says
September 9, 2009 at 12:43 pmCan’t count calories. Or, won’t, actually. Just not for me.
Thanks for the chapter!!!
Cammy@TippyToeDiet says
September 9, 2009 at 12:56 pmTo show you how “mathfused” I am, I almost commented that MY computation said I should multiply by 1.4, whereas YOU said I should use 40%. Fortunately, I realized that was the same thing. π
That formula has worked well for me for the past 2 years, but it DOES work better when the calories are (mostly) goood calories.
Geosomin says
September 9, 2009 at 1:13 pmI did the math…he heh…and now it is rather obvious why I haven’t shed the last few pounds I’d like to. I eat too much π
It gives me a better idea to have a number…I hate counting calories, but having a guideline instead of a random guess sure does help! Thanks.
MizFit says
September 9, 2009 at 1:21 pmI find it so depressing to count calories, especially now during this upheaval. Of course, this is probably the best time to do so.
Meh, or not π sometimes there are far more important things in life than focusing on calories, Vee.
Perhaps take this time to eat ALL YOU WANT of ALL THE WHOLESOME FOODS YOU CAN FIND.
xo xo,
Liza says
September 9, 2009 at 1:45 pmI can’t count calories or I grow way obsessed.
Thanks for the interview! I’m not a mom now nor a millionaire π but I learned a ton.
Love ya!
Mary Meps says
September 9, 2009 at 3:07 pmThe magic numbers. Mine hovers at 1800 – below I can lose. Above I gain. If I hover, I maintain. I been hovering. I think. I don’t count any more. My food choices have been planned out. I let nothing else in the house. So, I’m usually good.
Thanks to some of your comments, I finally figured out what my platform on ‘writing’ should be. So thanks for that. Will work on that after I wash my workout crud off. TMI? LOL
Irene aka Fithungrygurl says
September 9, 2009 at 3:09 pmI don’t do math!!!
Jac says
September 9, 2009 at 4:31 pmA Calorie ISN’T a Calorie, ISN’T a Calorie. That’s an important part.
I know one reason all of my “diets” in the past have failed so bad is because I counted my calories, but I tried to get as many of my favorite “bad” things in there. Then you don’t get as much, and your body doesn’t get the nutrients. It’s just bad all around.
POD says
September 9, 2009 at 5:27 pmWell, I was going to comment on your post until I saw all those equations and numbers. Then I thought I’d stick with all the labels marked SMART CHOICE foods in my grocery store. Then I saw the post about the woman’s breast cancer and had to go put in my .25 cents there.
Sheesh,
I am exhausted.
And did you have to post about a math class?
Rebeca says
September 9, 2009 at 8:14 pmI always go with the am I gaining or losing to figure out how many calories I need and just keep it above 1200 always. I don’t like to pick a definite number because each day we have different needs.
I totally downloaded… RenMan makes me laugh π
gp says
September 9, 2009 at 8:56 pmah yes… do the math… best way for me.. is the ol” push yourself away from the table ” Diet
π
gp