This is an important question. Knowing the answer to both parts of the
question will play a vital role in your success. Let’s examine the first part of the question;
how much do I eat? The average person
underestimates their food intake by 1020%.
This means that if someone stated they are consuming 2000 kcals per day
the actual number may be closer to 22002400 kcals. Day to day this representation may be
insignificant but it quickly adds up. As
an example you could gain 1lb every 8.7517.5 days (approximately 3500 kcals
equates to 1lb. 3500/200 extra kcals per
day= 17.50 days and 3500/400 kcals extra per day= 8.75 days). Over the course of 1 year that could equal
2142 lbs. of additional weight.
Now let’s examine the second part of the question; how much should
I eat? There are a variety of methods and devices to help to determine the
amount of calories to consume. Most
devices are not readily available and can be quite expensive. To estimate the amount of calories you need
to consume let’s talk about Resting Metabolic Rate (RMR). Stated very simply RMR is the amount of
calories the body needs to function at rest.
How to calculate RMR (MifflinSt. Joer Equation)
Women
RMR= {(9.99 x BW in kg) + (6.25 x Ht in cm)} – (4.92 x age) – 61
Men
RMR= {(9.99 x BW in kg) + (6.25 x Ht in cm)} – (4.92 x age) + 5
In order to use the equation you will need to know and or
determine the following information:
·
Age
·
Gender
·
Weight (convert from pounds to kilograms lbs/2.2kb)
·
Height (convert inches to centimeters
inch/2.54cm)
Example:
·
40 y.o.
·
Male
·
220 lbs or 100kg
·
77 inches or 195.58 cm
RMR = {(9.99 x 100 kg) + (6.25 x 195.58)} – (4.92 x 40) + 5
= 2034.495 kcals.
2035 kcals represents the number of calories needed on a
daily basis to meet the body’s daily caloric expenditure at rest. This number doesn’t include activity. To include activity an activity factor is
necessary.
Activity Factors
Category
Physical Activity (PA)
Activity Factor
Est. Using our example; RMR = 2035
Sedentary
<30 min of PA per day
1.2
2442 kcals
Light Activity
Light Exercise or PA 13
days/week
1.375
2798 kcals
Moderate Activity
Moderate Exercise 35 days/week
1.55
3154 kcals
Very Active
Hard Exercise 67 days/week
1.725
3510 kcals
The challenge is to select the right activity factor. Most individuals that I encounter would describe
themselves as light to moderately activity, but are in reality sedentary to
lightly active. The difference is
approximately 356 kcals.
Using the RMR equation will provide a good approximation of
the amount of calories you should be consuming. The next article will discuss how to
increase your RMR and how to create a caloric deficit to lose fat. In the mean time think about NonExercise
Activity Thermogenesis (N.E.A.T). NEAT
is defined as any activity done outside of exercise, such as taking the stairs
vs elevator at work, picking a parking space further from the store to add
extra steps or standing vs sitting during the day to name a few. What other ways can you think of to increase your
NEAT?
Now let’s examine the second part of the question; how much should I eat? There are a variety of methods and devices to help to determine the amount of calories to consume. Most devices are not readily available and can be quite expensive. To estimate the amount of calories you need to consume let’s talk about Resting Metabolic Rate (RMR). Stated very simply RMR is the amount of calories the body needs to function at rest.
How to calculate RMR (MifflinSt. Joer Equation)
Women

RMR= {(9.99 x BW in kg) + (6.25 x Ht in cm)} – (4.92 x age) – 61

Men

RMR= {(9.99 x BW in kg) + (6.25 x Ht in cm)} – (4.92 x age) + 5

In order to use the equation you will need to know and or determine the following information:
· Age
· Gender
· Weight (convert from pounds to kilograms lbs/2.2kb)
· Height (convert inches to centimeters inch/2.54cm)
Example:
· 40 y.o.
· Male
· 220 lbs or 100kg
· 77 inches or 195.58 cm
Activity Factors
Category

Physical Activity (PA)

Activity Factor

Est. Using our example; RMR = 2035

Sedentary

<30 min of PA per day

1.2

2442 kcals

Light Activity

Light Exercise or PA 13
days/week

1.375

2798 kcals

Moderate Activity

Moderate Exercise 35 days/week

1.55

3154 kcals

Very Active

Hard Exercise 67 days/week

1.725

3510 kcals

The challenge is to select the right activity factor. Most individuals that I encounter would describe themselves as light to moderately activity, but are in reality sedentary to lightly active. The difference is approximately 356 kcals.