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Muscle-Building Workout and Diet


How to Calculate How Many Calories You Need. Whether you are looking to lose a few pounds
or simply maintain your current weight, determining how many calories you need every day is important
but simple. You will need A scale A yardstick and a calculator. Step 1. Weigh yourself and note your weight in pounds. Then use the yardstick to measure your height
in inches. Step 2. Calculate your basal metabolic rate if you’re
a woman. Multiply your weight by 4.35. Then multiply your height by 4.7. Add the two products. Then subtract the product of your age in years
multiplied by 4.7 and add 655. For example, a 150-pound woman who is 65 inches
tall and 30 years old would have a basal metabolic rate of 1,472. Step 3. Calculate your basal metabolic rate if you’re
a man by multiplying your weight by 6.23. Add the product of your height in inches multiplied
by 12.7. Subtract your age in years multiplied by 6.8
and then add 66. A 180 pound man who is 70 inches tall and
40 years old would have a basal metabolic rate of 1,804.4. Step 4. Determine your daily activity level. Sedentary people get little to no activity. Light levels include activity a few days a
week, moderate includes activity three to five days a week, and very active individuals
play sports daily. Step 5. Multiply your basal metabolic rate by an activity
factor of 1.2 for sedentary, 1.375 for light, 1.55 for moderate, and 1.725 for very active. If the 150-pound woman is active four days
a week, her activity level would be moderate. Multiplying her basal metabolic rate of 1,472
by 1.55 gives her a calculation of 2,281.6. Step 6. Factor the basal metabolic rate by the activity
factor to give you the number of calories per day you can eat to maintain your current
weight. Step 7. Subtract 500 calories per day to lose 1 pound
each week. Keep tabs on your caloric intake and you’ll
stay fit and strong. Did you know By walking an additional 10,000
steps each day, the average adult can burn an extra 500 calories – giving you a 1 pound
loss in a week without cutting calories.

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