Calories Continued

No excersise today Yet! but the day is not over!

I found the modifiers for the daily calorie requirement and they are as follows;

using the RMR as the base

x 1.2 - Sedentary - Little or nor excersise and desk job.
x 1.375 - Lightly Active - Light excersise or sports 1-2 days a week.
x 1.55 - Moderately Active - Moderate excersise or sports 3-5 days a week.
x 1.725 - Very Active - Hard excersise or sports 6-7 days a week.
x 1.9 - Extremely Active - Hard daily excersise or sports and a physical job.

For myself I would reckon that I am somewhere the Lightly Active range, walking up and down a factory and yard all day, climbing stairs and starting to excersise.

With my RMR estimated at 1713.5 My daily calorie in take should be approximately 2356.

According to many of the sources that I have read that a daily calorie deficit of between 500-1000 calories will result in a weekly loss of weight of between 0.5 - 1.0 kg (approx 1 stone every 6 weeks).

For any weight loss program a weight goal and time frame are almost esential so thay you can keep track or your progress, myself I have set a goal of 70kg (Eventually) which will bring me back into the BMI healthy range. In the meantime I have set myself a weight goal of 77kg (12 stone). Accounting for the worst case scenario that a calorie deficit of 1000 calories and a weekly weight loss of 0.5 kg, being approximately 83 kg it will take me 12 weeks to reach my goal.

12 weeks is okay with me as stated before this is not a sprint but a steady program of weight loss and fitness.

Day 3 - Metabolic Rates

Nothing to report today it is my rest day from the walk/jog yesterday and the push-ups.

So today lets look at calorie intake in the diet and more to the point what my daily calorie intake should be. Along with this I will start to look at the best rate at which to lose weight and see how best I can do this.

First I need to calculate the amount of calories I need; so a quick use of Google and I have come accross two different equations for metabolic rate.

Basal Metabolic Rate (BMR) and Resting Metabolic Rate (RMR) - which are often confused with each other.

With a little more research I have choosen not to use the BMR for the purposes of this, as further reading has shown that there are better and more acurate equations for the RMR.

I have however come across several equations for calculating RMR, but what seems to be the most universally accepted is the Mifflin Equation:

For Men:
RMR =  (10 x w) + (6.25 x h) - (5 x a) + 5

where:
w = weight in kg
h = height in cm
a = age in years

so for me:
RMR = (10 x 82.6) + (6.25 x 166) - (5 x 31) + 5
RMR = 1713.5

So my daily calorie intake for doing nothing but lying in bed is 1713.5 now I have to apply modifiers for the amount of my daily activity.

This I have not looked into enough to make the adjustment but I will and it will be a later post!