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Exercise & Fitness Message Board

Exercise & Fitness Board Index

[QUOTE=Naxis]Just for reference, this is the formula for calculating BMR (Basal Metabolic Rate) which is how many calories you need to maintain your weight if you do nothing but sit all day long:

Men: 1x body weight (kg) x 24
Women: .9 x body weight (kg) x 24
(1 kg = 2.2 lbs)

Identify/estimate your body fat % to get your "multiplier":

Men 10-14% - Women 14-18% 1.0
-----14-20%---------18-28% .95
-----20-28%---------28-38% .90
-----over 28%-------over 38% .85

Take the number you got in step 1, times the multiplier that most closely corresponds to your leanness and you'll have your BMR.

Example - Male, 200 lbs (90.9 kg), 15% body fat

1 x 90.9 x 24 = 2182

2182 x .95 = 2073

Just remember that exercise and daily activity increases your caloric needs, but it varies so widely by gender, weight, leanness, activity level and such that it has to be determined on a case by case basis (and incidentally, there are a ton of calculators online that will help you figure out roughly how many calories various activities will burn.)[/QUOTE]

I run forty minutes every day and I sometimes get hungrier two or three hours i run.But after i run i get the opposite of getting hungry. my hunger decreases.Those are the benefits of exercise!! ;)

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