Friday, May 19, 2006

Math Weighs In

Today I got my Running Room magazine delivered. Normally the magazine seems filled with just a bunch of inspirational emotionally charged stories, but this time, there is some useful information regarding calorie intake, which is really what people need to look at, rather than fat intake.

Here are some calculations you can try to figure things out. These calculations are used to figure out your Basal Metabolic Rate (BMR) or what I would call, the calorie intake you would have to sustain to maintain your current weight. Not weight loss, no weight gain, more or less.


BMR= 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)


BMR= 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

"Your BMR is the amount of calories you need to consume if you do absolutely nothing but lay in bed all day. This equation tends to over estimate calorie needs for someone who is overweight so it may be worth using a weight that is halfway between your actual weight and your realistic goal weight. (e.g., if you weigh 200 lbs and want to weigh 150 lbs, use 175 lbs in the equation above)."
Running Room Magazine - May/June 06

The second part to this is to calculate your calorie intake in conjunction with your activity level.

Little Or No Activity - BMR x 1.2
Light Activity 1-3 days a week - BMR x 1.3
Moderately Active 3-5 days a week - BMR x 1.55
Very Active 6-7 days a week - BMR x 1.725
Extra Active training 2x a day - BMR x 1.9

By these calculations, the amount of calories i need to intake to maintain my fat ass is 1745 (rounded up). If i'm looking towards losing weight and meeting my goal i need to intake 1203 calories.

Now since you should add more calories to your diet when you work out regularly, based on my dream of actually running 3-4 days a week, i should be taking in 1865 calories per day. Keep in mind that my typical 5 kilometer run which i should be doing 3-4 times a week loses me roughly 500 calories per run.

Damn... math hurts my head.



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