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Welcome

We hope you find this site easy to navigate and informative. 

The following are some words of encouragement:

Motivation comes from within

Fitness is not work.

You will find that as your fitness levels increase, your quality of life also increases.

 

 

 

fat Loss

The first step in lowering your body fat is to find out how many calories your body needs to sustain your current weight. After you find out how many calories you need then we can make slight adjustments to your diet to lower your body fat without lowering muscle weight.

Basic Caloric need

Worksheet

here is a worksheet to help you calculate your own caloric needs based on your present weight. the best way to do this is to print this page and do the worksheet using a calculator and write down each answer as you go.

1.Basal Metabolic Rate

a.Enter your current weight: __________ pounds/kg

(If you have measured in pounds, divide by 2.2 to convert pounds to kilograms):

__________ kgs.

b.Men: multiply weight in kgs. by 1.0 calorie/kg/hour: __________ calories/hour

Women: multiply weight in kgs. by 0.9 calorie/kg/hour: __________ calories/hour

c.Multiply the calories per hour by 24 hours/day: __________

d.Age Factor: metabolism decreases 5% every 10 years after the age of 25 (or 1%

every 2 years); subtract 25 from your current age and divide by 2; multiply the

calories/day in "d" by this percentage; subtract this final number from "d":

__________ calories/day, adjusted for age

2.Physical Activity

Estimate the energy you need for physical activity by multiplying your adjusted metabolic

rate by one of the following factors:

Sedentary (mostly sitting)

20%

Light activity (teacher)

25%

Moderate activity (nurse)

30%

Aerobics 3 to 5

times/week

30%

Heavy activity (roofer)

45%

 

__________ calories for BMR X __________% = __________ calories for activity

3.Specific Dynamic Effect

Estimate the energy you need to metabolize your food by taking 10% of the total calories

you eat per day OR 10% of the total of BMR + physical activity (1 + 2):

__________ calories eaten per day X .10 = __________ calories for SDE

OR

__________ calories for BMR + __________ calories for activity =

__________ est. calories eaten per day X .10 = __________ calories for SDE

4.Total Caloric need For To Maintain your Weight

__________ calories for BMR + __________ calories for activity +

__________ calories for SDE = __________ total daily calories to maintain

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Questions
Questions or comments may be directed to Muscle Zone. Please do not submit questions of a medical nature.


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