Today, 28th March 2017

Today I feel myself, I feel beautiful, positive and I cannot wait to finish work so I can enjoy the beautiful weather in my garden.

Randomly, today I’ve run into a calculator that tells you the calories needed in a day by each one of us. This will help in setting up a limit for your intake in order to lose weight. It is called Mifflin St. Jeor equation and it is based on two values, Basal Metabolic Rate (BMR) and your activity level.

The formula is below:

Male BMR = (10 X weight (kg)) + (6.25 X height (cm)) – (5 X age (y)) + 5

Female BMR = (10 X weight (kg)) + (6.25 X height (cm)) – (5 X age (y)) – 161

Activity level:

  • no exercise = 1.2
  • 1-3 exercise days/week = 1.375
  • 3-5 exercise days/week = 1.55
  • 6-7 exercise days/week = 1.725

Calories needed a day = (your BMR per the Mifflin equation) X (your activity level)

There are various methods to set up a limit but in fact,each of us is unique and our metabolism works in different ways. It would be best to start reducing the intake gradually by 15 – 20% and by having an exercise pattern you will notice your own results. After that, you can adjust the limit, bear in mind never go under 1200 calories a day and take into consideration the level of activity and its intensity.

It is a really useful technique in getting yourself healthier, slimmer and toned up.

I feel a lot better since I’ve started exercising and taking care what I eat and how much. What I really like is that I don’t feel restricted and I can adapt my lifestyle to my preferences. Let’s see how it goes! Be confident!!

xx

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