What Do I Eat to Get Max Fitness?

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Nutrition is tricky and different methods work for different people. There are ways to determine how many calories you should be eating daily.

To determine your ideal caloric intake you need to determine your Basal Metabolic Rate (BMR) which is the amount of calories burned (energy) by the body under resting conditions. The more muscle, the more energy, the more calories. Make sense?

Here’s how you determine the BMR.

Women: BMR = 665 = (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age in years)

Men: BMR = 66 + (6.23 x weight in lbs) + (12.7 x height in inches) – (6.8 x age in years)

Now, you’ll need to honestly assess your activity factor in order to determine just how many calories are appropriate. Multiply the appropriate number by your BMR to determine caloric intake requirements.

1. sedentary 1.2

2. lightly active (1-3 light exercies/week) 1.375

3. moderately active (moderate exercise/bootcamp 3-5 x/week) 1.55

4. very active (hard exercise/bootcamp 6-7 x/week) 1.75

5. extra active (very hard exercise/sports/physical job. 2x/day training) 1.9

You can achieve weight loss by increasing your caloric expenditure (exercise) or reducing your caloric intake (eat less). The combination of both will ensure long lasting weight loss, as long as you do it right. If you are going to reduce caloric intake do it safely. Reducing calories by 15-20% of your daily maintenance needs is a good start but keep in mind that sustained weight loss is impossible without increased, regular exercise.

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