Make half your plate fruits and vegetables
Switch to fat-free or low-fat (1%) milk
Avoid resturant food (too much sodium) , white bread, and frozen meals
Drink water instead of sugary drinks
Harris Benedict Equation
[Online HBE calculator, Cornell: http://www-users.med.cornell.edu/~spon/picu/calc/beecalc.htm]
For men, B.E.E. = 66.5 + (13.75 x kg) + (5.003 x cm) - (6.775 x age)
For women, B.E.E. = 655.1 + (9.563 x kg) + (1.850 x cm) - (4.676 x age)
Total Caloric Requirements equal the B.E.E. multiplied by the sum of the stress and activity factors. Stress plus activity factors range from 1.2 to over 2.
For me:
Switch to fat-free or low-fat (1%) milk
Avoid resturant food (too much sodium) , white bread, and frozen meals
Drink water instead of sugary drinks
Harris Benedict Equation
[Online HBE calculator, Cornell: http://www-users.med.cornell.edu/~spon/picu/calc/beecalc.htm]
For men, B.E.E. = 66.5 + (13.75 x kg) + (5.003 x cm) - (6.775 x age)
For women, B.E.E. = 655.1 + (9.563 x kg) + (1.850 x cm) - (4.676 x age)
Total Caloric Requirements equal the B.E.E. multiplied by the sum of the stress and activity factors. Stress plus activity factors range from 1.2 to over 2.
For me:
| B.E.E. | = 1138 kcal/d | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Caloric Requirement | = 1606 kcal/d |
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