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My Keys to Good Health & Fitness
1) Nutrition- 5 to 6 varying portions a day
2) Exercise- 5 to 6 days a week
3) Spirituality- empowering the God w/i you
4) Sleep- b/t 6 & 8 hrs a night
5) Stress- reduce and avoid
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Daily Calorie Intake (rough estimate to m aintain body weight)
Step 1: calculate your resting metabolic rate (RMR), or the number of calories your body needs just to function at rest
Female: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age)
Male: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age)
Step 2: Multiply your RMR by your activity factor to find the number of calories you burn daily
sedentary (no exercise): 1.2
light activity (exercising one to three days per week): 1.3 to 1.4
moderate activity (three to five days per week): 1.5
very activity (six to seven days per week): 1.6 to 1.7
extreme activity (training twice a day, or doing a physical job plus exercise): 2.0 to 2.4
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