Maintain ideal weight has become in recent times in an almost generalized goal and in many cases, quite difficult.
Frequent hype about weight and perfect figure, makes some people uncomfortable with their image and body, undergo regime and work hard to achieve your goal; on the other hand, there are those who make a diet for health reasons and now they want to maintain their weight.
The motivation in both cases is valid, as well, is known around the world, to maintain stable weight, we must consume the same amount of calories you burn.
But as in every enterprise, there are doubts and the general question of those who want stability with its figure is how many calories should I eat a day to maintain my weight ? Take then. Some general considerations.
Each individual is different from other caloric needs. This is determined by your daily physical activity. While it is true that there is an average, it is also true that a sedentary person obviously has less energy requirements than the one who decides to walk to work, cycling daily or taking the stairs instead of the elevator.
Some have lost weight drastically and have lost muscle mass, so it requires more protein than someone with similar age, weight and height. Or a young girl of about 22, who goes to the gym periodically, may not need the same amount of calories as an old woman sitting in her rocking chair knitting.
Keep track of what we eat requires discipline and determination, but it is an excellent way to maintain our weight, this requires find and implement certain tips as table basal metabolic rate.
We all need a certain amount of calories a day for our body to meet the basic physiological functions.
In this round number it is known as resting metabolic rate or BMR. This is determined by an equation known as basal metabolic rate Harris-Benedict, although currently used is the revised 1990 Mifflin St Jeor in it are the variables: age, sex, height and weight of each person .
Men BMR = (10 x weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
Women BMR = (10 x weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Now, once ascertained your BMR, you must multiply it by your daily physical activity as follows:
Sedentary: BMR x 1.2
Lightly active: BMR x 1.375
Moderately active TMB x 1.55;
Very active: BMR x 1.725
Extremely active: BMR x 1.9
In any case, the best way to maintain your weight is to eat a healthy diet , healthy, avoid junk food, saturated fat and try the fruits, vegetables, protein and foods rich in nutrients and vitamins that give your body the welfare and energy you need for your physical activity, making you feel supported and comfortable.
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