How to determine your ideal weight and how much calories you need each day?
Mahoney Formula is used to enable the average person''s ideal weight.
For men :
•Ideal weight ( in
pounds ) = ( height in
inches x 4 )
-- 128
For women :
•Ideal weight ( in pounds ) = ( height in inches x 3.5 ) -- 108
These calculations will give men of medium bone structure a weight roughly 15 to 19 % body fat,and women of average build a weight with body fat in the 18 to 22 % range.
But for large-boned people add 10 % to their ideal weight.You can tell if your bone structure is large by measuring the circumference of your wrist supporting the hand with which you write.A man has large bone size if his wrist is greater than 7 inches,while for woman if it is greater than 6.5 inches.Any measurements less than these would classify the person either the medium or small-boned categories.
• Calorie
intake for an average person :
No.of calories per day = ideal body weight (pounds) x 12 or 10 if your over 40 yrs.old
• Calorie intake for maximum energy without gaining weight :
No.of calories per day = ideal body weight (pounds) x 15 or 13 if your over 40 yrs. old
•Calorie intake for persons engage on strenuous physical activity burning at least 500 calories each day :
No.of calories per day = ideal body weight (pounds) x 20
Consuming 100 extra calories each day puts on 10 pounds per year.Or 200 calories more than you need each day will result in a weight
gain of 1 pound every 18 days,a total of almost 20 pounds per year.
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