daily calorie needs-counting should be a tool to get in touch with how much is okay to eat

2. 1. To estimate your resting metabolic rate (RMR), that is, the amount of calories you
need to simply breathe, pump blood,children daily calorie needs and be alive:
Multiply your weight (or a good weight for your body) by 10 calories per pound (or
22 calories per kilogram).
……….. Weight (lbs.) x 10 calories/lb. =…………… calories for your RMR (resting
metabolic rate)
http://www.footballshowtime.com/index.php/Health/daily-calorie-needs.html

3. 2. Add more calories for daily activity—apart from your training and other purposeful
exercise.
• 50% x RMR if you are moderately active throughout the day (apart from soccer)
• ~30-40% if you are sedentary
• ~60-70% if you are very active
50% x……………………. RMR = ……………… calories for daily activity
http://www.footballshowtime.com/index.php/Health/daily-calorie-needs.html

4. 3. Add more calories for your purposeful exercise. The number of calories you need
depends on your position (obviously, goalkeepers demand fewer calories than field
players),daily calorie needs to lose weight your body weight, and your intensity of
exercise. A 120- pound player who trains hard might need 500 or more calories
during an hour of exertion; a 160-pound player might burn 700 or more calories per
hour. During a highly competitive game, a player may run 5 to 7 miles and burn 1,100
calories (women) to 1,500 calories (men).
http://www.footballshowtime.com/index.php/Health/daily-calorie-needs.html

5. 4. To lose weight, target 80 to 90% of total calorie needs.
80% x…………. total calories =………………………………… calories to reduce
weight
Example: .80 x 2,200 calories = 1,760 calories, or more simply 1,800
calories/day
http://www.footballshowtime.com/index.php/Health/daily-calorie-needs.html