Do you know how many calories you need a day to maintain your weight? To lose weight?
To find out the calories you need to just survive, you’ll need to know your Basal Metabolic Rate using the Harris Benedict formula.
Women’s BMR formula:
655+(4.3 x weight in lbs) + (4.7 x height in inches) – (4.7 x age in years)
Men’s BMR formula:
66+(6.23 x weight in lbs) + (12.7 x height in inches) – (6.8 x age in years)
To find your Active Metabolic Rate, which is the amt. of calories you need to carry out your daily activities, calc the following:
Lightly Active: BMRx1.375
Moderately Active: BMRx1.55
Very Active: BMRx1.725
Extra Active: BMRx1.9
My AMR turns out to be about 1400 and my AMR is around 2300. Remember that if your BMR seems high, it may also be because you are overestimating how hard you work during your workouts. That’s why I like to choose a range.
After I posted the video, I got a ton of questions saying that you ate way less than your AMR and you gained like 10 lbs in one month. Hmmm. I’d really like you guys to measure out your foods on a scale and in measuring cups, journal it in an app like MyNetDiary, and then tell me how much you’re really eating. Also, you never want to eat less than 1200 cals, as you will most likely be starving yourself. Your body will try to conserve all the energy you put in it and you’ll have nothing left for working out! At least not working out effectively anyway. And your body will not have enough calories to build muscle. You need to treat food as fuel. Not the enemy.
ON ANOTHER NOTE!
I am in LA right now. Someone on Facebook said Louisiana? Haha, no. Los Angeles!
I will be at Equinox West Hollywood tomorrow and Tuesday and then Equinox Santa Monica on Thursday showing my gym bags! This will be trunk show number 3 and 4. I’m tired and don’t really wanna play sales girl again but it’s good practice. So please stop by if you’re in the area. Feel free to tweet me @Blogilates if you’re coming and wanna know if I’m there.
Yesterday I was in LA buying some new tops for you guys! New Blogilates merch on it’s way! We’ve got super cute lacey racerbacks, flowy pull overs, and slim-fitting long sleeves. I think you will love love love!!!!! Now just gotta get these guys to a screen printer and hopefully I can have these tops up before I leave for Australia.
And if any of you POPsters are in Australia and near Sydney, please come out to the POP Pilates meetup Sunday Feb 12! I’ll announce more about which Lorna Jane store the event will be held at and more deets on the livestream later. I can’t wait to meet you Aussies!
K, that is all. Will be an early morning tomorrow for me. Need to get to Equinox at 7:30am. Ugh!!! Have a fab start to your week. <3 Cassey