Harris Benedict Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Here’s how to figure out your BMR:

English BMR Formula Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )   Metric BMR Formula Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

Another method

Mifflin-St. Joer equation. Weight in pounds must be converted to kilograms by dividing weight in pounds by 2.2. Height must be changed to centimeters by multiplying inches by 2.54. Plug your height and weight into the basic equation:

9.99 x weight + 6.25 x height - 4.92 x age.

Men then add 5; women subtract 161.

The total is your approximate calories per day for resting metabolic rate. The RMR for a 40-year-old man who weighs 190 lbs and is 6'1" is 1800 calories per day. A 25-year-old woman who is 5'6" and 140 pounds has a basic calorie requirement of 1380. Because the equation is not completely accurate, real RMR may be slightly lower or higher.

In addition to the RMR calories, each person needs additional calories for daily activities and exercise. A sedentary person will need fewer calories than an active person.

Here’s a very simple method to get a caloric need:

The Quick Method calculation is as follows:

BMR = body weight in lbs x 15 to 16 calories
Lose Weight = body weight in lbs x 12 to 13 calories
Gain Weight = body weight in lbs x 18 to 20+ calories

Or

Fat loss = multiply your bodyweight in pounds with 12 calories (12 x lb).

Maintenance = multiply your bodyweight in pounds with 15 calories (15 x lb).

in great health and happiness

Scott White
Personal Power Training
Professional Fitness Trainer

B.S. in Kinesiology
480-628-1607
swhite@personalpowertraining.net

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What happens when calories are too low?

1) Muscle mass is broken down for energy (catabolism).
2) Metabolic rate will begin to drop (typically) after 3 days of very low calories - this is related to, and compounded by the loss of muscle mass.
3) With very low calories you risk sluggishness, nutritional deficiencies, fatigue, and often irritability. You are completely set-up for a regain in fat if you suddenly return to your previous eating patterns.

Preventing Injury By Supervising Strength Training
Article Date: 15 Oct 2009 - 0:00 PDT

Half of all Swedish elite volleyball players suffer at least one injury per season. One important reason may be that most players perform injury-preventing strength training unsupervised. This is shown in a new thesis from the Sahlgrenska Academy at the University of Gothenburg, Sweden.

All Swedish elite-level teams were invited to participate in the study, and 158 players returned the questionnaire that had been mailed out near the end of the volleyball season. The responses show that about half of the players had been injured at least once during the season. Almost everybody performed some kind of injury-prevention activity, but a majority did it without supervision. 'This is surprising since it is well-known that the training is much more effective if a coach or a physiotherapist develops an individualized program and is present during the training sessions,' says physiotherapist Sofia Augustsson, the author of the study.

The thesis also shows that supervised strength training makes the athletes perform much better than when exercising alone. Two groups of female volleyball players were given different exercise programs. One group received personalized programs that were performed under the supervision of a physiotherapist, while the members of the other group were given a standard program that was performed unsupervised. The former group improved their performance 50 percent more that the latter group. In addition, the proportion of injured players was smaller in the supervised group. 'I have a feeling that more athletes really stick to the program and focus on the task if there is a coach present. Many players may feel that the strength and conditioning training is the boring part of their sport, which makes it tempting to "cheat" when nobody is watching,' says Augustsson.

Thesis for the degree of Doctor of Medical Science at the Sahlgrenska Academy, Institute of Neuroscience and Physiology, section for occupational therapy and physiology

Title of the thesis: Strength training for physical performance and injury prevention in sports. Individualized and supervised training for female athletes.

Source:
Elin Lindström Claessen
University of Gothenburg