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This will help you with your weight loss success by providing information regarding calorie counting, and help find the right calorie intake for you.  In order to maximize your benefits from working out you have to eat and you have to eat right. Eating right will promote the building of lean muscle. Eating balanced consistent meals with the proper calorie input/output is important for maximizing lean muscle tissue and decreasing body fat. I do not believe in "going on a diet". Rather, I think you should pick a long term consistent plan that offers guidelines and parameters to follow. Today let's establish your Basal Metabolic Rate (BMR). Your BMR is the basic amount of calories your body needs to burn for normal daily activities not including additional workouts. Your BMR accounts for the majority of calories you burn every day.

BMR Calculations:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)
Once this calculation is established match your number with the following table:
Sedentary: no exercise outside normal daily activities = BMR + (BMR X.20)
Light activity: If you stand a lot during the day, participate in some light exercise = BMR + (BMR x .30)
Moderate activity: Constant movement at home or work, walk up to 10 miles during the day, and exercise 3 times a week = BMR + ( BMR x.40)
Very Active: Participating in daily vigorous exercise =BMR + (BMR x .50)
Extra Active: You engage in strenuous work or intense exercise daily and constant physical and/or athletic training = BMR+ (BMR x .60)
For example my formula looks like this:
66 +1197+916-319 = 1860. So my BMR is 1860. 1860 + 1116(BMR x .60) = 2,976.
Here's an example of Sharyn's:
655+624+315-230=1364. So her BMR is 1364. 1364+682(BMR x.50)= 2046
So in order for me to maintain lean muscle I should intake around 2900 calories daily. Sundays probably less because I am not as active. So I believe that if I consistently stay around 2700-2900 calories...Healthy calories mind you, it is as simple and as complicated as that. Healthy calories are the key. Fat slows your caloric burn, it is very lazy on a metabolic level it barely burns any calories at all.  For your body to support a pound of fat, it needs to burn about 2 calories a day. However, 1 pound of skeletal muscle burns nearly 3 times as many calories every day to sustain itself. So feed your body to promote lean muscle tissue building. You want muscles. Good lean muscle tissue promotes the prevention of many conditions from cardiovascular disease to diabetes.

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