Calculating Resting Metabolic Rate
Sex and Age Range (Years) Equation to Derive RMR in Cal/Day
Males
| 10-18 |
(17.5 x wt. in kg.) + 651 |
| 19-30 |
(15.3 x wt. in kg.) + 679 |
| 31-60 |
(11.6 x wt. in kg.) + 879 |
| Over 60 |
(13.5 x wt. in kg.) + 487 |
Females
| 10-18 |
(12.2 x wt. in kg.) + 746 |
| 19-30 |
(14.7 x wt. in kg.) + 496 |
| 31-60 |
(8.7 x wt. in kg.) + 829 |
| Over 60 |
(10.5 x wt. in kg.) + 596 |
Formula:
To convert from pounds to kilograms multiply number of pounds by 0.45 or divide kilograms by 2.2
Nutrition components - Ideal percentages of intake
| Complex Carbohydrates |
60 - 70% |
| Protein |
10 - 15% |
| Fat |
30% or less |
Counting Calories
| 1 gram of fat |
9 calories |
| 1 gram of complex carbohydrate |
4 calories |
| 1 gram of protein |
4 calories |
Eating Habits
Eating small frequent meals (3 or more a day plus snacks) on a regular schedule helps elevate and regulate metabolism. Choosing healthy low fat foods is the key. Moderation instead of “off limits” is a more realistic approach when addressing particular foods. Also, eating a variety of foods (particularly fruits and vegetables) will most likely ensure intake of needed vitamins and minerals.
Exercise and Weight Management
A well rounded exercise program geared for wellness and weight control includes endurance exercise, weight training, and activities to promote flexibility, relaxation, and enjoyment. Cardiovascular exercise of 30+ minutes can help trim body fat permanently. The longer the duration of an endurance session the more fat will be burned as fuel. Weight training helps increase or maintain lean body mass which results in more calorie burning even outside of exercise periods (at rest). In addition, having cardiovascular fitness will gear the body for using food as energy instead of it being stored as fat.
Diet
Use of the “diet” has caused much controversy in weight management. A permanent change in eating habits - not a “diet” - combined with an exercise program is the only true way to safely manage a person’s weight. Commercial diet aids: are often not safe for prolonged use, often use advertising gimmicks, advocate unbalanced meal plans, often claim to be “scientific breakthroughs or secrets”, and promise fast weight loss etc.. These are only temporary remedies for weight management and should only be used under the supervision of a medical professional.
Weight
A person’s “weight” is often considered as a measurement of “fitness”. Weight is not an accurate measure of a person’s health. Muscle is much heavier than fat, therefore the only true way to evaluate one’s fitness level is by body composition. Beginning a weight training program will often result in weight gain, most likely caused from increased muscle mass. Since muscle is much heavier than fat it is very possible to be depleting body fat and increasing muscle mass for a net result of weight gain. This gain in lean body mass should be welcomed for reasons mentioned above. Your body composition and the way you look and feel are far more important than how much you weigh!!!
Source: Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness 1994. Thomas Fahey, Paul Insel, and Walton Roth.
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