Quote:
Originally Posted by inlove  Yes need help doing this please. Tried last night and it ended up saying the husband needs to eat 3200 calories a day. |
A rough ballpark to figure out the amount of calories he'd have to eat a day to maintain his current weight would be: his weight in lbs x 14= calories to maintain ..... that's about 3500 calories a day.
Or we can get funky and use the Basal Metabolic Rate calc member Steve posted here:
For 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)
This will calculate your basal metabolic rate. To find your maintenance level (break-even), you must multiply your BMR by an activity factor. These can be found here:
- If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
- If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
- If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
- If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
- If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
He weighs 102kg and is 188cm tall.....sooooo
BMR= 66 + (13.7 X 102) + (5 X 188) - (6.8 X 26) ........I'm guessing on the age here.....since that is your age....soo.....
BMR= 66+1397+940+177 = 2580BMR
According to this calculation, since it sounds like he does exercise a few times each week, let us utilize the light exercise calc of (2580*1.375)= he'd have to eat 3550 calories a day to maintain his current weight.
Since one pound of fat is roughly equal to 3500 calories, if he consumes 3500 calories less per week than he uses each week, he'll lose a pound a week. Alas if he ate 500 calories a day on average less than he consumed, that would get him to droip about a pound a week. (500 calorie deficit a day times 7 days a week = 3500). So, set his calorie intake to 3050 calories a day and he should lose a pound a week as long as he exercises 3 times a week like he currently does.
Set his calories to 2550 a day and he will lose about 2lbs a week if he exercises at his current 3 times a week rate.
He should figure out how much he wants to lose per week and set his daily calorie intake to match that goal.
Hope that helps.