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how to count your calories-chester le street-01913874222

3/30/2014

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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

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    Glenn Hill Personal Trainer Newcastle, ex Army PTI, Diver and P Company trained.  All ladies gymnasium owner in Chester le Street

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