Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years )
That's the standard definition of how you obtain one's BMR, or Base Metabolic Rate. This # signifies how many calories in a day your body will burn just to sustain your life. Now, here's what my buddy Jim suggests... take that number and subtract 500 from it, this way you're taking in 500 less calories per day than your body uses. Keep in mind, as you lose weight, you should tweak this formula as you won't be burning as many calories doing nothing.
Now for my formula after tweaking.
Men: BMR = 66 + ( 6.23 x goal weight ) + ( 12.7 x height in inches ) - ( 6.8 x age in years )
This does 2 things for you. First it makes it where you don't have to constantly keep modifying the sheet your using based on the weight you've lost. I prefer a weekly weigh in compared to a daily weigh in, but that's my personal preference. Secondly, if you're using your current weight, then you're going to continue to take in high calories and that's not healthy. If you're using this for a long period of time, like I am in an effort to turn my life into something healthy, then you may as well get used to eating little amounts through out the day, this will also help your stomach "shrink" as they say and you'll actually want to eat less, or not put such toxic foods into your system (Yes McDonald's, we have issues!).
Now, I am not just going to aim this at men, so here's the woman's BMR formula for those women that read this as well.
Womens BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Now that you have your BMR, there are some other simple rules to remember.
- Fat is a horrible nasty thing, it's why you're doing this in the first place, so let's cut it out. Remembering and understanding that 1 gram of fat is equal to 9 calories is essential. Foods high in fat such as Milk, cheese, even some cuts of meat (beef for example) should be limited.
- Protein burns through your system the fastest and is only 4 calories per gram of protein (same with Carbs, but we'll get to those in a minute). Protein rich foods such as lean meat and egg whites,etc, you'll find are much lower in calories than those high in carbs/fat.
- Why are carbs important? Carbohydrates are necessary in your system as they accelerate your mind and help you function. The reason you want to be wary of foods high in carbs is that they can "stick" to you like fat can. There are essentially 4 types of carbs, but the only one you can count on being "good" for you is Dietary Fiber. This is, in my opinion, the best carb for you as it promotes health. On a side note, spell checker was telling me that "carbs" should be "crabs"... just a reminder for you, they're bad! HA.
I suggest starting out with a formula of 50% protein, 30% carbs and 20% fats. Since we know that proteins and carbs are going to be 4 calories per gram, and you want 50% proteins, your formula would be the following:
Proteins(g) = ((BMR - 500) * 50%)/4
Carbs(g) = ((BMR - 500) * 30%)/4
Fats(g) = ((BMR - 500) * 20%)/9
So with that information, a 2000 BMR would equal the following for you per day. Proteins would equal 187.5 grams for the day, Carbs 112.5 grams per day, and fat 33.33 grams per day. That would be your limit, you wouldn't want to go over that. I hope that all makes sense. Post in the comments if you have questions. Once you know where you're supposed to be, what amounts of proteins etc to eat, then you can actually start monitoring your food intake. With today's technology, I don't think there's any reason why we as a society can't use that tech to better our selves. With that, it's time for me to go get some exercise in.
I'll leave you all with a motivation quote for today:
“Anyone who has never made a mistake has never tried anything new.”
~ Albert Einstein