How Many Calories Should You Eat?

Loosing weight is a number game!  Count your calories, Loose the weight!  Here is what I have learned..

Step 1:  Your current body weight X 10 = RMR ( Resting Metobolic Rate)

Step 2:  Do the math for your DAB (Daily Activity Burn)

              Sedentary                          RMR x 10% = DAB
              Moderately Active             RMR x 20% = DAB
              Very Active                       RMR x 30% = DAB

Step 3: Add the calories burned from your workout.  This will very from program to program, but a good                        hard workout where you sweat for 30mins. will on average burn about 500 calories.  Daily Burn (DB)

Step 4: Subtract about 500 calories ( a deficit of 500 calories a day will result in a loss of one pound a week)

So, for instance...
Weight 146 x 10 = 1460= RMR

1460 x 30% =   438= DAB

1460 + 438 = 1898

1898 + 500(DB) = 2398 calories

In order to loose weight, I need to cut out 500 calories a day which brings my total calories to 1898 per day.

That is a lot of healthy food and I shouldn't be hungry at all!   If we know what is in our budget it is so much easier to stay within the limits.