Now start factoring in how active you are on a daily basis. Open up a new page, paste in this link, and put in your stats to get a ballpark estimate of what your BMR equates to. Here is a link to “My Fitness Pal” which is an online calculator and food tracker that also has a BMR calculator. This is essentially the amount of energy your body utilizes in order to just stay alive each day. Next step in our nutrition equation is to get a feel for your “Basal Metabolic Rate” or BMR. No diet pills, no appetite suppressors, none of that junk. Maintaining a healthy weight is very important in overall fitness, performance, and well being, but this is not a “lose weight at all costs as fast as possible” approach. Combining this with exercise, there is a good chance that people considering themselves “over-weight” will end up shedding some pounds. Now here is something I want to make clear – our philosophy at BPC is to fuel for health and performance. This is a very important number as it has quite a bit to do with where you are going from a weight perspective. The number you come up with will give you a pretty good feel for what you current calorie intake has been. Since we logged for 7 days, now divide that number by 7 to get the average amount of calories you consumed each day. Your goal for today, if you haven’t done so already, is to add up the amount of calories you consumed each day. Haven’t done Step 1 yet? Click here to review it.įor most people, it becomes a pretty big shock just HOW MUCH food is actually consumed. Step 2: Determine your target calorie goals for the weekīig question for those continuing on….how were the last 7 days of recording your food? Hopefully you stayed consistent.
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