search.noResults

search.searching

note.createNoteMessage

search.noResults

search.searching

#### orderForm.title

orderForm.productCode
orderForm.description
orderForm.quantity
orderForm.itemPrice
orderForm.price
orderForm.totalPrice
orderForm.noItems
LIVE24SEVEN // Fashion, Health &#38; Beauty F I TNE S S – CALOR I E INTAK E

How To Work Out Calories/Macros For Fat Loss goals

Live 24-Seven’s Fitness Expert Luciano Kydd, gives you the advice you have been asking for…

one for males. It will work out an estimate of her, RMR (resting metabolic rate) basically the energy required to stay alive with no activity.

Using the formula above her RMR = 1355 calories to start with.

n She then needs to multiply her (RMR) calorie needs by her daily activity level, which has 5 levels starting from level 1: someone who is sedentary to level 5: someone who does excess activity. She then needs to multiply her (RMR) calorie needs by her daily activity level.

Summer is quickly approaching and I hear you say, ‘I have been hitting the gym hard, eating healthy and still nothing is changing’.

‘How much should I eat? Where should my calories come from as I’m trying to lose some body fat for the summer?’ are common questions I’m often asked when it comes to nutrition.

Chances are you’re still consuming more than is currently needed. So here’s what to do in the simplest way possible:

Step 1. Work out your Calorie needs Eat fewer Calories (ie: energy) than you burn and you’ll drop fat. That is regardless of how many times you eat a day, when you eat or what you eat, especially for the non-athletic population ie that’s you!

Today we’re going to look at a female with data; Aged: 35yrs, Weight: 59.1kgs, Height: 165cm, Participates in 3-5 days of activity per week and in good health.

n I’ll plug in her data using the popular method call the Harrison Benedict formula: (655) + (weight in kgs x 9.6) + (height in cm x 1.8) – (age x 4.7). This formula is specific to the female population; there’s a separate

THE DIFFERENT LEVELS: Level 1: sedentary Level 2: Light activity

Little/no exercise and in active desk job Light exercise/sport 1-3 days/week

Level 3: Moderate activity Moderate exercise/sport 3-5 days/wk Level 4: High activity Level 5: Extra activity

Hard sport/exercise 6-7 days/wk RMR x 1.2

RMR x1.375 RMR x 1.55 RMR x 1.725

Very hard exercise/physical job or 2 a-day training RMR x 1.9

For the purpose of this article we will use the RMR of 1.55 as this is the activity level of this female in the article.

1355 calories from above x 1.55 (moderate active level female) = needs 2100 calories per day to start with to maintain her weight. Seeing her goal here is fat loss, she now needs to create a calorie deficit from her 2100 calories starting by reducing her food intake by either 10-20%, which will give her these figure of 10% of 2100 = 1890 calories for gradual fat loss, or 20% of 2100 = 1680 calories for a more rapid fat loss process. Either way using these figures will start the process of fat loss if consistency and discipline is maintained in the coming weeks and months.

In my experience it’s best to start at the higher calorie intake, in this case 1890 calories and work her way down as she will have more wiggle room as time progresses and the plateau comes around (which will happen in due course), than to start to low on a calorie deficit of 1680 calories and not having much room to move when things begin to stale.

In next month’s article, I will show how the female above will then break down her figures of 1890 calories into protein, carbs and fat ie: her Macros, which will be step 2; to know what amount of food in each quantity is to best consume to get better results.

/ 28

Luciano Kydd

Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68  |  Page 69  |  Page 70  |  Page 71  |  Page 72  |  Page 73  |  Page 74  |  Page 75  |  Page 76  |  Page 77  |  Page 78  |  Page 79  |  Page 80  |  Page 81  |  Page 82  |  Page 83  |  Page 84  |  Page 85  |  Page 86  |  Page 87  |  Page 88  |  Page 89  |  Page 90  |  Page 91  |  Page 92  |  Page 93  |  Page 94  |  Page 95  |  Page 96  |  Page 97  |  Page 98  |  Page 99  |  Page 100  |  Page 101  |  Page 102  |  Page 103  |  Page 104  |  Page 105  |  Page 106  |  Page 107  |  Page 108  |  Page 109  |  Page 110  |  Page 111  |  Page 112  |  Page 113  |  Page 114  |  Page 115  |  Page 116  |  Page 117  |  Page 118  |  Page 119  |  Page 120  |  Page 121  |  Page 122  |  Page 123  |  Page 124  |  Page 125  |  Page 126  |  Page 127  |  Page 128  |  Page 129  |  Page 130  |  Page 131  |  Page 132