how to count your calories-chester le street-01913874222
Glenn Hill Personal Training
So ladies in order to lose weight effectively there are a number of ways, i am a big fan of carb cycling at the moment. Works really well, however if you just take in 20% less calories than you need you should lose weight.
Ensure you eat properly though, no packaged processed rubbish, big protein meal for breakfast etc.
Got a calculation for you below, its dead simple.
655+(9.6 x weight in kg)+(1.8 x height in cm) - (4.7 x age in years) = BMR (how many calories to maintain)
an example a 65kg, 150cm 45 yr old female
655+(624)+(270)-(211.5)=1337.5 so BMR is 1337.5 calories
This would be to maintain, this doesn't take into consideration how much exercise you are doing or reducing calories . So multiply BMR by activity below.
Activity
Sedentary, little or no exercise BMR x 1.2
Lightly active BMR x 1.375
Moderately 3-5 sessions BMR x 1.55
Very active 6-7 sessions BMR x 1.725
So 1337.5 x (1.55 moderate activity) = 2073.125 so roughly 2000 calories
2000 calories to maintain your weight, however to lose weight you should be in slight deficit, 20 % is a good reduction of calories.
Last calculation:
2073.125 x 0.20= 414.6, so you need to reduce calories by 400.
2073.125 - 414.6 = 1658.5 calories
Well it may seem hard, its not. I am as thick as a whale omelet and i can do this.
So a 45 year old, 65kg, 150cm lady needs to be taking in around 1658 calories per day to lose weight.
If it's too hard maybe i can help you out..
There are other calculations, however this one is simple and there is no body fat measuring involved.
Glenn(i hate calculations) Hill
Ladies at Leisure Gym
Glenn Hill Personal Training
So ladies in order to lose weight effectively there are a number of ways, i am a big fan of carb cycling at the moment. Works really well, however if you just take in 20% less calories than you need you should lose weight.
Ensure you eat properly though, no packaged processed rubbish, big protein meal for breakfast etc.
Got a calculation for you below, its dead simple.
655+(9.6 x weight in kg)+(1.8 x height in cm) - (4.7 x age in years) = BMR (how many calories to maintain)
an example a 65kg, 150cm 45 yr old female
655+(624)+(270)-(211.5)=1337.5 so BMR is 1337.5 calories
This would be to maintain, this doesn't take into consideration how much exercise you are doing or reducing calories . So multiply BMR by activity below.
Activity
Sedentary, little or no exercise BMR x 1.2
Lightly active BMR x 1.375
Moderately 3-5 sessions BMR x 1.55
Very active 6-7 sessions BMR x 1.725
So 1337.5 x (1.55 moderate activity) = 2073.125 so roughly 2000 calories
2000 calories to maintain your weight, however to lose weight you should be in slight deficit, 20 % is a good reduction of calories.
Last calculation:
2073.125 x 0.20= 414.6, so you need to reduce calories by 400.
2073.125 - 414.6 = 1658.5 calories
Well it may seem hard, its not. I am as thick as a whale omelet and i can do this.
So a 45 year old, 65kg, 150cm lady needs to be taking in around 1658 calories per day to lose weight.
If it's too hard maybe i can help you out..
There are other calculations, however this one is simple and there is no body fat measuring involved.
Glenn(i hate calculations) Hill
Ladies at Leisure Gym
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