zuchiboy's Journal, 12 September 2011

Body Challenge Day #1

Today is the first day of the Body Challenge 10 at the local YMCA.

According to the formula for my height, weight, age, activity level, I am should consume 2,932 calories to maintain. To lose, I take off 500 so that puts me at 2,432 calories per day spread over 5 smaller meals.

The Harris Benedict Equation for caloric needs (for guys) is:
66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years) [for me, it's 1,892]

Now, to factor in the activity level, you multiply that by:
1.2 Sedentary
1.375 Lightly Active
1.55 Moderately Active
1.7 Very Active
1.9 Extremely Active

I went with 1.55 based on further explanation. That makes me 2,932 to maintain what I am now at my activity level. Take off some to encourage weight loss (minus 500 per day).

There! Now you know what your target caloric intake should be!

Oh! And if you are not a guy, your formula is:
655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Diet Calendar Entry for 12 September 2011:
1972 kcal Fat: 86.51g | Prot: 115.82g | Carb: 200.02g.   Breakfast: Iced Tea (Large), Egg McMuffin. Lunch: Bacon Ranch Salad with Grilled Chicken, Newman's Own Ranch Dressing. Dinner: subway provolone, Baked! Nacho Cheese Tortilla Chips, Light Mayo (Packet), 6" Turkey Breast & Black Forest Ham. Snacks/Other: fat free hot dog, jalapeno String Cheese, special dark. more...
on diet zuchiboy's own diet  

   Support   


     
 

Submit a Comment


You must  sign in to submit a comment
 

Other Related Links

Members

Other Journals for zuchiboy's own diet



zuchiboy's weight history


zuchiboy's Recent Activity

zuchiboy's Own Activity

No recent activity.

zuchiboy's Buddies

No recent activity.

Other Member Diet Recent Activity

Sugar Frien-emy recorded a Weigh In at 238.0 lb.
CHIABASS recorded a Weigh In at 226.8 lb.
chasmash recorded a Weigh In at 295.6 lb.
paupey recorded a Weigh In at 162.5 lb.
AnthisTyrr recorded a Weigh In at 222.0 lb.
Call Me DK recorded a Weigh In at 129.6 lb.
xohhjeez recorded a Journal Entry and a Weigh In at 147.0 lb.
ckcharis23 recorded a Weigh In at 131.5 lb.