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 great question.
There seem to exist a plethora of sites where you can
obsess about look up/log calories and sites where you can figure out how many calories you’re burning doing given activities/log aforementioned exercise habits—— 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:
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 )
Your BMR is the amount of energy your body needs to function.
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 (lost yet? I know…).
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 good and *clean*
What Mizfit-approved snacks could I keep on hand for when I need
ENERGY? Preferably lots of it. I don’t drink caffeine anymore and
sometimes there’s just no way to get a full night’s sleep. Or take a
refreshing nap. And I need some way to keep going. I would also be open
to quick-pick-me-up exercises.
Desperately tired in a window-less office.
I must have misread this letter, emailer, as it appears you said you do not consume any caffeine (!).
Please to note that the MizFit is duly impressed. Quite.
Even though Ive been known to indulge a bit in the morning, I do have some thoughts for you with regards to energy pick me ups:
1. always keep your blood sugar level even. do not go too long a period of time with out eating and, for me, this also means that I never consume carbohydrates alone (even fruit) as it causes my blood sugar to spike and then fall. As a result, I feel more tired after my snack than I did before.
the perfect snack in my opinion? complex carbs, fat and protein.
the ole apple and peanut butter snack. or even a few slices of turkey crammed in a pita pocket. almonds & some fruit? you get the idea. Keep your blood sugar level steady with many mini-meals throughout your day & a mix of carbs, protein and good fat at each mini-meal.
B. water water water. we’ve previously established that there is not a set amount we need to consume during the day, but drinking more can really help to make me (one? who can say) feel better.
it’s also the first thing I tend to forget when Im exhausted AND the foods I typically reach for when busytired are processed (50 lashes with a wet whole-wheat noodle, I know.) & *packed* with dehydrating sodium.
though it doesnt sound as if this is your case fatigue can often result from dehydration. when you’re not getting enough water/fluids in general it decreases blood volume which makes the body feel sluggish and tired.
2. as far as exercises I happen to know that you, emailer, are a fan of yoga. have you tried the breath of fire as a mid-day pick me up?
this is something Ive just started doing when I feel lethargic and Ive found it really does help.
C. have you thought of purchasing something like this? (perhaps not that specific one…)
I know if I worked long hours in a windowless office Id be sorely tempted to hang ANYTHING shiny and resembling a window/or the sun.
make sense, People?
have *way* better insights and answers?
Hit me up in the comments.