Customization process sm part 1[1][1]

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Customization process sm part 1[1][1]

  1. 1. Customization Process Part I• Your first step is to customize what your body needs based your age, weight, and height.
  2. 2. Step #1: Find Your BMR BMR=Basal Metabolic RateCalories required for optimal function at rest! Never eat less than this!
  3. 3. In order to find your Basal Metabolic Rate…Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years )
  4. 4. BMR ExampleMen: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years )Case Study: Average American Male-Weight: 225 lbs-Height: 6 feet tall-Age: 35Actual Equation= 66+ (6.23 x 225) + (12.7 x 72) – (6.8 x 35)BMR = 66+1401+914-238= 2209
  5. 5. Step #2: Find Your TEETEE= Total Energy Expenditure• To determine your 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 moderately 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
  6. 6. TEE Example• Assuming that one is sedentary…• Multiply your BMR of 2209 by 1.2 = 2650 calories.• This is the total number of calories you need in order to maintain your current weight.*Note: Be sure to stay on the conservative side.
  7. 7. Lifestyle Informationwww.ficorporatewellness.c om

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