May 12, 2006, Newsletter Issue #11: How Many Calories do You Need?
Tip of the Week
To estimate your daily calorie requirements, you need to put pen to paper and do the math. Your resting metabolic rate (RMR) accounts for most of the calories you burn – 60-75 percent. By multiplying your RMR by an activity factor you can find out how many calories you need each day. First use the following formula to calculate your RMR:
RMR in calories/day = (4.55 x weight in pounds) + (15.88 x height in inches) – (5 x age in years) – 161*
*Source: Mifflin-St. Jeor calorie calculation formula
Multiply your RMR by an activity factor. If you’re only slightly active, say walking or jogging just a few miles a week, multiply your RMR by 1.3. If you run several miles, train for a sport a couple of hours or otherwise work out hard most days, you might use a number as high as 1.8. Most active women will need a number between 1.3 and 1.8.
*Tip courtesy of Her Sports magazine.
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