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: Egg McMuffin, Iced Tea (Large). Lunch: Bacon Ranch Salad with Grilled Chicken, Newman's Own Ranch Dressing. Dinner: Baked! Nacho Cheese Tortilla Chips, 6" Turkey Breast & Black Forest Ham, Light Mayo (Packet), subway provolone. Snacks/Other: jalapeno String Cheese, fat free hot dog, special dark. more...
on diet zuchiboy's own diet  

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