what does cals in vs. cals out mean?

[Gumaro]

we know that to lose bodyfat, we have to eat less calories than what our body uses up. how do you know how many cals your body uses and the amount of cals you need to eat to burn?

back in the day, i would gauge how many cals i needed to eat by the mirror. but its been several years since ive been in shape so i cant go by the mirror anymore. any tips?

 

[Brat]

Try using the Harris-Benedict formula to give you a baseline of how many calories your body uses a day:

Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example of BMR
You are 25 years old
You are 6 feet tall
Your weight is 220 pounds
Your BMR is 66 + (1370) + (914) - (170) = 2180 calories
Harris Benedict Formula for Men - STEP 2

To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

* 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 = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
* If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

 

[berealjohn]

try this http://primusweb.com/fitnesspartner/jumpsite/calculat.htm

 

[berealjohn]

Try using the Harris-Benedict formula to give you a baseline of how many calories your body uses a day:

Good formula Brat. It's just a tad low for those with plenty of lean mass though IMHO. My base is 17 X my BW on off days.

 

[Brat]

Good formula Brat. It's just a tad low for those with plenty of lean mass though IMHO. My base is 17 X my BW on off days.

Yeah, but he didn't give any stats...