hvor mange kalorier skal man ca. indtage?

[henke]

Jeg vejer godt 80 kg, og ved at jeg derfor skal indtage godt 160 g. protein om dagen!, men hvor mange kalorier skal jeg indtage om dagen?

Dette ser jeg som et yderst vigtigt spørgsmål at få svar på da jeg har læst at kroppen prioriterer sit kaloriebehov højere end sit proteinbehov, og hvis kaloriebehovet ikke bliver dækket bliver proteinerne brugt som brændstof i stedet..

[lea]

Her er en formel over energibehov, som kan give dig et overblik. Håber du kan bruge den.

___________________________________________________________________________

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

Note: 1 inch = 2.54 cm.

1 kilogram = 2.2 lbs.

Example:

You are female

You are 30 yrs old

You are 5' 6 " tall (167.6 cm)

You weigh 120 lbs. (54.5 kilos)

Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day

Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below:

Activity Multiplier

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)

Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)

Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)

Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Example:

Your BMR is 1339 calories per day

Your activity level is moderately active (work out 3-4 times per week)

Your activity factor is 1.55

Your TDEE = 1.55 X 1339 = 2075 calories/day

__________________________________________________________________________