![]() ** If you're involved in sports and exercise six to seven days a week, your activity factor is 1.725. **If you exercise three to five days a week, your activity factor is 1.55. If you exercise one to three days a week, your activity factor is 1.375. If you do not exercise and have a desk job, your activity factor is 1.2. To calculate the calories you need to maintain your current weight, multiply your BMR by an activity factor. While the BMR provides the number of calories your body uses for basic functions, the other factors that affect calorie needs, including activity and the thermic effect of food, also account for part of your total calorie needs. To lose 1 pound a week, reduce your daily intake by 500 calories.
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