Body weight x 10 = resting metabolic rate
Add your physical activity:
- sedentary: 20-30%
- moderately active: 40-50% (2-4 exercise sessions per wk)
- very active: 60-80% (5 or more exercise sessions per wk)
Example:
>140 (lbs.) x 10 = 1400
1400 x .4 (40% for moderately active) = 560
1400 + 560 = 1960 calories/day for weight maintenance
To lose weight, subtract 500 calories.
1960 - 500 = 1460 calories/day for weight loss
NOTE: These are only guidelines for caloric intake. Your daily caloric needs may be more or less depending on your activity level, body composition, and present health status.
Never bounce or perform ballistic stretching. Active stretching is acceptable prior to exercise, however most flexibility benefits are derived from static stretches performed following exercise.
