Once you know your BMR, you can calculate your Daily Calorie Needs based on your activity level using the Harris Benedict Equation.
| Harris Benedict Formula |
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To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: - If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
- If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
- If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
- If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
- If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
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Total Calorie Needs Example
If you are sedentary, multiply your BMR (1745) by 1.2 = 2094. This is the total number of calories you need in order to maintain your current weight.
Once you know the number of calories needed to maintain your weight, you can easily calculate the number of calories you need to eat in order to gain or lose weight:
- Calorie intake to gain weight
- Calorie intake to lose weight
For what it's worth, as a weight loss surgery post op, the calorie numbers seem high - and that we'd never lose weight at these levels. I really think it has much to do with Not Accurately Judging your intake. I know that I am perfectly capable of stuffing 3,000 calories in one day if I graze. (Yep. Not kidding.) Alternatively, I can also creep by on 1,000 calories and not lose an ounce. It is a tricky game, but using the BMR calculation gives you an idea of where to begin.
As a rule - it seems that many doctors choose 1,200ish calories for a woman post op as a maintenance level. That's a good place to start - and then you have room for your piece of chocolate. ;-)
Once you know your BMR, you can calculate your Daily Calorie Needs based on your activity level using the Harris Benedict Equation.
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
Total Calorie Needs Example
If you are sedentary, multiply your BMR (1745) by 1.2 = 2094. This is the total number of calories you need in order to maintain your current weight.
Once you know the number of calories needed to maintain your weight, you can easily calculate the number of calories you need to eat in order to gain or lose weight:
- Calorie intake to gain weight
- Calorie intake to lose weight
For what it's worth, as a weight loss surgery post op, the calorie numbers seem high - and that we'd never lose weight at these levels. I really think it has much to do with Not Accurately Judging your intake. I know that I am perfectly capable of stuffing 3,000 calories in one day if I graze. (Yep. Not kidding.) Alternatively, I can also creep by on 1,000 calories and not lose an ounce. It is a tricky game, but using the BMR calculation gives you an idea of where to begin.
As a rule - it seems that many doctors choose 1,200ish calories for a woman post op as a maintenance level. That's a good place to start - and then you have room for your piece of chocolate. ;-)