Any need of calculations involved in this challenge are provided below the chart.
- Sedentary The challenge above is recommended forto Lightly active. Those that are moderately active and so on, may need to increase the above setting of time for exercise.
- Warm ups must always be done before exercises especially if the person is not used to this level of activity.
- It is important to keep a proper pace when exercising. Never push outside one's own limits.
To help guide people on the status of the average weight, you may compute your Body Mass Index on the side. To calculate the amount of calories, see below for computation: 1. Calculate your metabolic rate:
2. Next, take that number and multiply it by the number that corresponds to your daily activity level: |
Sedentary (little or no exercise) - 1.2
Lightly active (light exercise/work 1-3 days per week) - 1.375
Moderately active (moderate exercise/work 3-5 days per week) - 1.55
Very active (hard exercise/work 6-7 days a week) - 1.725
Extra active (very hard exercise/work 6-7 days a week) - 1.9
The final number you have is the number of calories you need per day to maintain your current weight. If you want to gain weight, you'll need to consume more calories, or burn fewer calories, and if you want to lose weight, you'll need to eat fewer calories or burn more calories by increasing your physical activity.
Reference: http://nutrition.about.com/od/changeyourdiet/a/calguide.htm
Lightly active (light exercise/work 1-3 days per week) - 1.375
Moderately active (moderate exercise/work 3-5 days per week) - 1.55
Very active (hard exercise/work 6-7 days a week) - 1.725
Extra active (very hard exercise/work 6-7 days a week) - 1.9
The final number you have is the number of calories you need per day to maintain your current weight. If you want to gain weight, you'll need to consume more calories, or burn fewer calories, and if you want to lose weight, you'll need to eat fewer calories or burn more calories by increasing your physical activity.
Reference: http://nutrition.about.com/od/changeyourdiet/a/calguide.htm