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Vegetarian
Healthy Diet Program
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Calorie Needs To Maintain WeightHow Many Calories Needed to Maintain WeightYour daily calorie needs depend upon a variety of factors including: age, gender, metabolism (metabolic rate), activity level and body weight/size. Before you calculate your daily calorie needs, please note:
To determine your calorie
needs automatically Calculate Your Daily Calorie Needs - Harris-Benedict FormulaThe best way to calculate your daily calorie needs is to use a formula like Harris-Benedict. This formula first calculates your basal metabolic rate (by using multiple factors, like height, weight, age and gender) and then applies an activity factor to determine your total daily energy expenditure (calories). The only factor omitted by Harris-Benedict is lean body mass. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will under-estimate calorie needs) and the very fat (will over-estimate calorie needs). The Harris-Benedict FormulaThe Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR). This is more accurate than calculating calorie needs based on total body weight alone. To determine your calorie
needs automatically Harris Benedict Formula for Women - STEP 1BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) - (4.7 X age in years). Notes: Example of BMR Harris Benedict Formula for Women - STEP 2To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:
Total Calorie Needs ExampleIf you are sedentary, multiply your BMR
(1632) by 1.2 = 1958 Calorie Needs to GAIN WeightOnce you know the number of calories needed to MAINTAIN your weight, you can easily calculate the number of calories you need to eat in order to gain weight. Create a Positive Calorie Balance to Gain WeightIf you want to gain body weight, you need to consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week. Calorie Needs to LOSE WeightThere are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75 percent of this is fat, 25 percent lean tissue.) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories-in (diet) and more calories-out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise. Lose Weight Too Fast and You'll Lose WaterMany weight loss diets and diet plans involving weight loss pills or supplements encourage very fast weight loss - often in excess of 3-4 pounds per week. This is both unhealthy and ineffective. The average healthy human body simply will not shed more than about 2 pounds of fat, per week. But it will shed water, which is what most fast weight loss is - just water loss! Lose Between 1 and 2 Pounds of Weight, MaximumIf you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 per day for men. Even these calorie levels are quite low. Sources include: Vegetarian Healthy Diet Program |
Vegetarian Diet InformationVegetarianism is a healthy option and vegetarian
diets can be perfectly healthy eating plans but care should be taken to
ensure optimum nutrition. So, whether following an ovo-lacto or other
type of vegetarian food plan, or vegan diet, for a healthy body and weight
make it a balanced eating plan and take regular exercise. Always consult
a doctor before beginning a weight loss diet or new fitness routine.
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