Posts Tagged ‘calories per day’

How Much Should I Eat?

January 24, 2014

January is the most popular month to start a diet and exercise regime, as many resolve to get in shape in the coming year.
While it may be widely known that cutting calories is the key to weight loss, most of us don’t know how many calories we need in the first place.

scales, weight, health, fitness

Each of us has our own magic number: the number of calories our body needs just to exist. Even if you lay on the couch all day long, you need energy to keep your body functioning. That amount is called your basel metabolic rate, or BMR. This can be calculated using the Harris-Benedict equation for women:

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BMR= 655+ (4.35 x current weight in pounds) + (4.7 x height in inches) – (4.7 x age in years). By plugging in your height, weight and age, you will determine the total number of calories you need to exist. Next, multiply your BMR by your activity factor, as estimated below, to get the total number of calories needed per day.

Sedentary: minimal movement: multiply by 1.4

Minimal: office work or 1 hour of moderate activity per day: 1.5

Moderate: Light physical labor during the day, such as light housework, and an active lifestyle: 1.6

Very Active: Athlete, active military personnel, or heavy laborer: 1.9

This new number is amount of calories needed to maintain your current weight.
To lose weight, you need to eliminate calories through consuming less, and/or burning more through activity.

You need to eliminate 3500 calories to lose one pound. With a healthy goal of losing one pound per week, that means you must eliminate 500 calories per day. Most doctors and nutritionists caution against eating less than 1200 calories per day, to maintain good health.
It is a good idea to use a food and activity journal app to help accurately estimate the calories you are consuming, and how many you are burning through exe

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photos: Glasshouse Images

Fast Food Nation

May 17, 2012

We all know the obesity rate in the United States is climbing rapidly. This epidemic is attributed to over eating and under exercising, right? Well, maybe it’s more than that.

According to an article on the Co. Design website, it could be what we eat, not how much we eat that is having an adverse effect on our waistlines.

While the article acknowledges that Americans consume more calories than any other country in the world, it isn’t substantially more.

The average American consumes 3770 (!!!) calories per day and spends about 6.9% of their income on food. Currently 34% of the population is considered obese.

Just as a reference point, it takes 3500 calories to make a pound and the average salary in the U.S. is $46,326 per year. That means about  $8.75 per day is spent on food.

Comparatively, Italians eat 3660 calories per day, and spend 14.7% of their income on food. Italy’s obesity rate is 15%.

So what’s contributing to the difference?

It seems that Americans are obsessed with cheap food sources. In the 1950’s mechanized foods, such as canned, frozen, and fast foods were considered a sign of our country’s progressiveness. Cheap, processed foods became a source of pride for our nation.

Other countries held fast to their cultural traditions, and continued to enjoy their national cuisine. Using the freshest and finest ingredients to produce regional delicacies is far more costly than the pink slime consumed in our country.

Although it is clear that 3770 calories a day is way too much, especially when the average American is fairly sedentary, it appears that the quality of our food may play as great a role as the quantity we consume.

photo: Glasshouse Images

Heavy Duty

February 15, 2012

The title of the World’s Heaviest Man has now been passed to Londoner Keith Martin.

Martin takes the title from Manuel Uribe who is reported to have lost 830 pounds from his previously 1260 pound frame.

Martin, who currently weighs 812 pounds, is bedridden and requires 18 people to care for him. Eight ambulance workers are needed to hoist him into a special reinforced vehicle to transport him to the hospital for frequent check ups.

Others visit him regularly to help keep him clean and fed, and to monitor his heart which is under great strain due to his size.

Mr. Martin is 5’9’’ tall and has a 6-foot waistline girth.

According to Weekly World News, Mr. Martin has been known to consume an average of 20,000 calories per day!

A typical day of eating might include:

Breakfast: 8 hotdogs and 4 slices of bread, with coffee and sugar.

Lunch: More sweetened coffee with cakes, a packet of cookies and a selection of chocolate bars.

Dinner: 2 whole roast dinners or 16 sausages, a family sized bag of French fries, and more coffee with sugar.

His lifestyle is currently taking a toll on more than his health. The estimated cost of caring for Mr. Martin is $320,000 per year all paid for by the British government.

 


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