To determine the number of calories
needed to lose weight we must first try to calculate the calories required
by the body. Only then is it possible to slowly lower the calories needed by the
body until we are in a negative
energy balance. The gradual reduction in
calories required encourages
the body to slowly use up fat stores rather than burning up protein from
muscle - this is what often happens when calories are cut too quickly and
results in a lowered metabolism!
There are several accurate formulas to choose from. We will
show the Schofield equation below.
Equations for estimating basal
metabolic rate (BMR) for adult men and women.
Men:
10 - 17 years BMR = 17.7 x W
+ 657 SEE = 105
18 - 29 years BMR = 15.1 x W
+ 692 SEE
= 156
30 - 59 years BMR = 11.5 x W
+ 873 SEE = 167
Women:
10 - 17 years BMR = 13.4 x W
+ 692 SEE = 112
18 - 29 years BMR = 14.8 x W
+ 487 SEE
= 120
30 - 59 years BMR = 8.3 x W
+ 846 SEE = 112
Key:
W = Body weight in Kilograms -
convert body weight here!
SEE = Standard error of estimation
The SEE value means the calculated BMR could be this number of calories out,
in other words either too many or too little. As an example, if you are very
muscular and possess more lean weight than an average person of the same
height and weight, then you may have to add the SEE value to the BMR
calculated. The simple reason is more lean weight means more calories
needed!
An example calculation of calories
needed for a woman aged 30 years and weighing 70 kilograms (154 pounds)...
30 - 59 years BMR = 8.3 x
W + 846 SEE =
112
BMR = 8.3 x 70 + 846
BMR = 1427 calories needed for basal
metabolic rate!
Now remember the SSE, this is 112. So if the
woman is about average body fat percentage then we could say this value is
about right. However, look at her age!
She is at the lower end of the scale (30 - 59 years) for this reason we may
have to add the SEE value to the calculation simply because younger people
generally need more calories. Therefore the real BMR for this woman is more
likely to be around 1539!
The BMR is only part of the total
calories needed for each day. We now need to work out the calories required
for all activity levels. Click here to find your Physical Activity Ratio!
Check out another calculation for
working out BMR and
total daily
calorie requirements
|
THINK BEFORE YOU
DIET!
You will NOT lose
a lot of excess fat weight if you don't Increase
your Metabolism before lowering your calorie intake. Even a slight
increase in your metabolic rate will speed up fat loss over many months
without strict dieting.
|
The Schofield
equation above was taken from HMSO (1991) - Report on health and social
subjects 41, dietary reference values for food, energy and nutrients for the
United Kingdom.
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