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When I get there -
How do I maintain the Goal of 135 pounds?
BMR - Basal Metabolic Rate
QUOTE
Basal Metabolic Rate
The basal metabolic rate, known as BMR,
is the minimum amount of calories you need to support basic bodily functions, such as cardiovascular processes and digestion.
Determine your basal metabolic rate by multiplying 24 by your weight in pounds, divided by 2.2.
At 135 pounds, your basal metabolic rate is 1,472 calories per day.
To maintain a weight of 135 pounds, you'll need to have at least this amount of calories in your diet, but you also need to account for exercise.
Accounting for Activity Level
Once you know your basal metabolic rate,
multiply the amount of calories by a co-factor
that represents your activity level.
Being relatively sedentary has a co-factor of 1.45,
light activity level is 1.60,
having a moderate activity level results in a co-factor of 1.70,
and if you are very active or are a trained athlete,
your co-factor is 1.88.
Multiply your basal metabolic rate by the appropriate co-factor
to determine your exact calories.
If you are older and don't get out of the house often,
multiply 1,472 calories by the sedentary co-factor of 1.45,
which results in 2,134 calories to help you maintain your weight.
Being a fitness instructor or training for a marathon increases your caloric needs.
In these cases, multiply your basal metabolic rate by 1.88,
resulting in 2,767 calories per day to maintain 135 pounds. UNQUOTE
This is only for my own future information -
If another person has an interest the site address is as follows:
https://woman.thenest.com/many-calories-should-135-lb-woman-intake-day-stay-weight-1122.html
Diet Calendar Entries for 05 November 2021:
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1340 kcal
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Fat: 58.61g | Prot: 58.73g | Carb: 157.73g.
Breakfast: Tap Water, Plain Yogurt (Lowfat), Blueberries, Big Win Dried Figs, Coffee, 2% Fat Milk, Sugar Twin Sweetener, Spring Valley B6, Spring Valley B-12, Spring Valley Folic Acid, Sundown Naturals Magnesium 500mg, General Mills Multi Grain Cheerios, Wal-Mart 2% Milk, Tap Water. Lunch: Margarine (Regular), Savoritz Vegetable Snack Crackers, Apples, Sugar Twin Sweetener, Wal-Mart 2% Milk, Coffee, Tap Water, Egg, Pepperidge Farm Seasoned Croutons, Great Value Extra Virgin Olive Oil, Lindsay Large Black Olives, Five Guys Onions, Jason's Deli Sprouts, Colavita Balsamic Vinegar of Modena, Baby Spinach, Wegmans Mushrooms. Dinner: Hunt's Hickory BBQ Sauce, Morton Salt, Tap Water, Sugar Twin Sweetener, Wal-Mart 2% Milk, Coffee, Butter, Vinegar, Wegmans Corn on the Cob, Baby Spinach, Atlantic Salmon (Farmed). Snacks/Other: Lay's Barbecue Potato Chips, Apples, Harvest Snaps Snapea Crisps Black Pepper, Wal-Mart 2% Milk, Fiber One Original Bran Cereal, Spring Valley Calcium 600 Mg with Vitamin D, Great Value 100% Lemon Juice, White Sugar and Water Syrup, Sugar Twin Sweetener, Wal-Mart 2% Milk, Coffee. more...
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2568 kcal
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Activities & Exercise:
Studying - 3 hours, Bathing - 20 minutes, Stairs (Climbing Stairs) - 8 minutes, Grocery Shopping - 15 minutes, Driving - 20 minutes, Sleeping - 9 hours, Resting - 6 hours and 37 minutes, Housework - 25 minutes, Walking (slow) - 2/mph - 1 hour, Washing Dishes - 25 minutes, Cooking - 30 minutes, Desk Work - 2 hours. more...
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