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I am sure you’ve seen this label on many food items, this is label is for people who need either 2000 calories or 2500 calories a day. Ever wonder how this number is computed? I will show you how to find out how much is a healthy dose of calories each day. From there, you can find out how much fat, cholesterol, sodium, and total carbohydrate you should consume each day.
To figure out how much calorie you should eat: Step One - Calculate your BMR
Women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) If Linda has weight of 160 pounds, height of 5 should be:
feet and 3 inches, and 35 in years, then her BMR
655 + (4.3 x 160) + ( 4.7 x ( 5 x 12 + 3 ) ) – ( 4.7 x 35 ) = 655 + 688 + 252 – 164.5 = 1430.5 Cal Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years) If Bill also has weight of 160 pounds, height of 5 is:
feet and 3 inches, and 35 in years, then his BMR
66 + (6.3 x 160) + (12.9 x (5 x 12 + 3) ) – ( 6.8 x 35 ) = 66 + 1008 + 812.7 – 238 =1648.7 Cal Please note that this formula applies only to adults.
Step Two - Calculate Activity Number Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:
• • • • •
If you are If you are If you are If you are periods.): If you are percent
sedentary : BMR x 20 percent lightly active: BMR x 30 percent moderately active (You exercise most days a week.): BMR x 40 percent very active (You exercise intensely on a daily basis or for prolonged BMR x 50 percent extra active (You do hard labor or are in athletic training.): BMR x 60
Say Linda is lightly active, so her activity number would be her BMR x 30%, which is 1430.5 x 30% = 429.15 Cal. Bill is moderately active, so his activity number is his BMR X 40%, which is 659.48 Cal. Step Three – Add BMR and Activity Number to Get Daily Calories Needed Linda needs Bill needs 1430.5 + 429.15 = 1648.7 + 659.48 =
1859.65 Calories a day 2308.18 Calories a day
FOR THOSE WHO ARE NOT IN THE MOOD TO DO ALGEBRA, THEN CLICK THIS IMAGE BELOW:
This is the result from this online calculator, using the info of Linda and Bill.
Step 4 – Find out How Much Fat You Can Eat
Now we are ready to find out how much fat Linda can eat on a typical day:
From this label, we know that we should eat 65g fat per 2000 calories, or 65g/2000Cal = 0.0325g/Cal
Put it in plain English, we should eat less than 0.0325 gram of Fat per 1 calorie consumed. Since Linda should eat no more than suggested fat consumption to
1859.65 calories a day, that brings her daily 60 grams fat
0.0325 gram x 1859.65 calories =
The same rule applies to compute daily suggested intake of Cholesterol and sodium. One thing I am sure of, is that most of us eat MUCH MORE than our bodies need, and that’s precisely why, in most cases, we gain weight or grow love handles.