Simple Math Formula for Achieving Healthy Weight through Caloric Balance

Achieving Your Healthy Weight: A Simple Mathematical Formula

Are you looking for a strghtforward method to calculate your calorie intake and expiture towards mntning or achieving the desired weight? Look no further! provides an easy-to-use formula based on your body weight that can help you understand how many calories to consume each day.

The Formula:

To determine your dly caloric needs, follow this simple calculation:

1. Calculate Basal Metabolic Rate BMR:

   • For men: BMR = 88.362 + 13.397 × weight in kg + 4.799 × height in cm - 5.677 × age in years

   • For women: BMR = 447.593 + 9.247 × weight in kg + 3.098 × height in cm - 4.330 × age in years

2. Adjust for your activity level:

   • Lightly Active sedentary: Add 1.2 to the BMR result.

   • Moderately Active exercise 3-5 daysweek: Multiply the BMR by 1.55.

   • Very Active exercise 6 daysweek or physically demanding job: Multiply the BMR by 1.9.

   • Extra Active high-intensity trning, multiple sports: Add 2 to the BMR result.

Example:

Let's say you weigh 70 kg and are moderately active. Your BMR would be calculated as 447.593 + 9.247 × 70 + 3.098 × height in cm - 4.330 × age in years. Assuming a height of 170 cm and age of 30, your BMR would be around 620 caloriesday.

After calculating your BMR, you can use the following adjusted numbers to determine how many calories you need per day:

• If ming for weight loss calorie deficit, reduce this number by about 500 calories.

• For mntenance of current weight, stick closely to this number.

• To gn weight, increase this number by approximately 500 calories.

: This is a simplified formula and does not take into account various factors such as hormonal changes or health conditions that might impact your metabolism. Adjustments may be necessary based on individual circumstances like pregnancy, menopause, or chronic illnesses.

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By understanding the basic principles of caloric intake versus expiture, you can tlor your diet to achieve your weight goals. Whether it's losing pounds, mntning your current weight, or gning muscle mass, this formula serves as a starting point for creating an effective plan that fits your lifestyle and health needs.

Stay Mindful: Your journey towards optimal health is personal, so consider consulting with nutritionists or fitness experts to refine these numbers based on comprehensive assessments of your diet, exercise routine, medical history, and overall wellness goals.
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