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September 8, 2011

Factors that affect your calorie needs (Part1)

Watch out for trans-fat! Several studies show that eating a little of what you love makes you more likely to stick to your diet;  just be sure to avoid treats made with TRANS-FAT like meat pie, doughnuts and a whole lot of processed snacks (puff-puff, small chops) – the list goes on. And, what more, avoid those sugar-loaded soft drinks and fruit juices!

A recent study revealed this type ups your risk of depression, which can trigger emotional eating.

 Wise Saying: Eating is necesity but eating smart is an you need to learn. Watch your calorie in-take!

To get a quick idea of your total calorie needs, multiply your current weight (in pounds) by 15, if you are moderately active or but 13 if you are not.

A. AGE: Calorie needs peak at about 25 and then begin to decline by about 2 percent every 10 years.  So, if you are 25 years old and need 2,200 calorie to maintain your weight, you will need only 2,156 by the time you are 35; 2,113 at age 45; 2,071 at age 55; and so on.

One of the reasons for the reduced calorie need is that an aging body replaces muscle with fat, which (unfortunately) burns fewer calories than muscle does.  Yet, staying active and doing muscle-strengthening exercises keep muscle mass intact.  Recent research also proves that you can build muscle at any age.

B. SEX: An adult male has less body fat and about 10 to 20 percent more muscle than a woman of the same size and age.  Because muscle burns more calorie than fat, a man’s calorie needs are generally about 5 to 10 percent higher than a woman’s.

Remember: The exception for women is during pregnancy and breast feeding.  During these times, a woman should not cut calorie.  In fact, she needs to eat more calorie;  an extra 300 calorie a day while pregnant and an extra 500 calorie a day when breast feeding.

If you are overweight when you become pregnant, speak with your doctor or nutritionist about an appropriate calorie level for you.  Contrary to the old adage, pregnancy is not an excuse to eat for two (or three or more!); but you do need to be sure that you are taking in an adequate number of calories. The same applies to breast feeding women.

C. METABOLISM: A living body needs a minimum number of calories to maintain vital functions such as breathing and keep the heart beating.  This minimum number is called “BASAL METABOLISM RATE” (BMR).  It is what most people refer to when they talk about metabolism.

You can compare your body to a car’s engine; some run efficiently, and others take plenty of fuel to keep them moving.  Researchers can predict BMR accurately by conducting a special test that measures how much oxygen the body uses within a set amount of time.

A quick and easy way to approximate your BMR without checking into a laboratory is to multiply your current weight by 10, if you are a woman or by 11 if you are a man – depending on your sex for every pound or kg you weigh to meet its basic needs.

Therefore, a 150 pound or 68kg needs about 1,500 calorie a day; a 175 pound man or 79kg needs about 1,925 calorie.  Additional calories are needed for digestion and activity.  However, be aware that the more you weigh, the higher your calorie needs will appear to be.

You can find another, more accurate way to determine your BMR, that factors in your age below:

How many calories your body needs per day for basic everyday needs-

AGE Use this equation to calculated your BMR:


18 to 30                15.30 x weight (in kilograms) + 679

30 to 80                11.60 x weight (in kilograms) + 879

Older than 60       13.50 x weight (in kilograms) + 487


18 to 30                14.70 x weight in kilograms) + 496

30 to 60                8.70 x weight (in kilograms) + 829

Older than 60       10.50 x weight (in kilograms) + 596