Losing fat weight does not mean simply reducing calorie intake by cutting out complete meals or not eating for a few days. Fat weight should be lost gradually the same way it was gained, it therefore requires a gradual decrease when lowering daily calorie intake.
In order to lower calorie intake slowly we must first calculate the calorie requirements of our body taking into account different types and body characteristics such as height, weight, age, gender and activity levels.
In the UK it has been estimated that the average woman needs around 2000 calories per day to maintain weight. This calorie requirement rises to 2500 for average men. However, these figures are based on averages and may be completely different for many individuals. Women who weigh more will generally require more calories although, if the same person becomes less active then calorie requirements will be lower. Also men tend to need more calories than women, often due to a leaner body composition. For this reason calorie requirements are highly individual and therefore require a more accurate approach.
Calculating calorie needs for the different type of body characteristics such as height, gender, age and activity levels.
The Harris Benedict calculation is an accurate formula using such factors as height, weight, age, and gender to determine calorie requirement for the basal metabolic rate (BMR).
The Harris-Benedict Equation for calculating calorie needs.
Use the appropriate formula for men or women..
Men: BMR = 66 + (13.7 x W) + (5 x H) - (6.8 x Age) = Daily calories required
Women: BMR = 665 + (9.6 x W) + (1.8 x H) - (4.7 x Age) = Daily calories needs
Where:
W = weight in Kgs Convert body weight here!
H = Height in cms ( 1 foot = 12 inches, 1 inch = 2.54 cms)
Age = Years
An example for a 30 year old women weighing 80 (176 pounds) Kgs and 5 foot 6 inches tall would be..
665 + (9.6 x 80) + (1.8 x 168) - (4.7 x 30)
665 + 768 + 302 - 141 = 1594 calories per day!
The values in the above equation are based on averages within the population. Therefore the problem with this equation is it doesn't take into account the amount of lean body weight a person may have. For this reason people who are very muscular or those who are obese may not obtain a very accurate calculation of BMR. Muscular individuals may need more calories than the formula suggests and, very overweight people may need less than the calories needs from the calculation.
The above equation calculates calorie needs for the BMR, you still need to work out calorie requirements for the day including any activities.
Multiply your BMR by an activity factor which more closely suits your lifestyle
Sedentary - none or very little exercise = BMR X 1.2 Light activity for average of 2 days/week = BMR X 1.375 Moderate activity level exercising 4 days/week = BMR X 1.5 High activity levels exercise & sports more than 6 days/week = BMR X 1.7 Higher activity levels = up to 2 x BMR
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