Have a great weekend!
Park City Utah
4 years ago
10.31.2008
10.29.2008
Formula Fun....
So I was reading a few blogs today during my lunch break and I came across one that was talking about weight loss and the number of calories you are allowed to eat in a day without gaining weight. This calculation is called your TEE (total energy expenditure) and it is the number of calories you burn in a day. It set out a formula that you use to calculate this number which is called your TEE (total energy expenditure) and it is the number of calories you burn in day. I, of course being very curious, had to try this for myself. I’ll let you scroll down, calculate your TEE for yourself and then give my opinion at the end….
Your TEE takes into account 3 factors. So we will do 3 different calculations! Here's how you do this... Ready? Grab a calculator, some paper and a pencil.
1) Basal Metabolic Rate (BMR)- Your BMR is the number of calories your body burns in a day when operating at absolute minimum capacity. So, in other words, if you did absolutely nothing all day your BMR, then, is the number of calories your body burns just to keep you alive. (heartbeat, digestion, etc).
BMR is influenced by several factors, including age, weight, height, gender, environmental temperature, and diet and exercise habits. It's almost impossible to pin down your BMR to the exact calorie, but you can get close. Here are the formulas for calculating your BMR. Grab a calculator and plug your numbers into the formula that is for you!
MALE: 66 + (6.3 × body weight in pounds) + (12.9 × height in inches) − (6.8 × age in years)
FEMALE: 655 + (4.3 × weight in pounds) + (4.7 × height in inches) − (4.7 × age in years)
Keep your number handy!!
2) The next number you need to know is your physical activity level. Which one of these descriptions best fits your day-to-day routine? Give yourself the appropriate score.
- a. Sedentary Physical Activity Level - Do you have a desk job or sit for most of the day? If the answer is yes, your score is 1.1.
- b. Light Physical Activity Level - Are you on your feet and walking around for at least half the day? If this is you, your score is 1.2.
- c. Moderate Physical Activity Level - Are you on the move pretty much all day, with a few breaks, this is the level for you. If you're in this category, your score is 1.3.
- d. High Physical Activity Level - Does your job require being constantly on the move, and does it require manual labor? If you're in this group, your score is 1.4.
3) The last part is figuring out the number of calories you burn from exercise on an average day. The number of calories you burn during any exercise session depends on a few things, primarily your body weight.
Use Jillian's chart to help you figure out the number of calories you burn from exercise on an average day according to your weight, the type of exercise you do, and how long. Keep that number handy!
Okay, ready to find out how many calories you burn daily???? (PS-I will share my numbers)
Get the three numbers you've come up with and simply multiply your BMR by your daily activity score, and then add your exercise expenditure. Whatever you get from this final calculation is your magic number. As long as you eat less than that number you should lose weight, right???
Ok here's mine...
2307 -- So basically what that means is that I now have a great excuse to eat more! I typically track what I eat on a daily basis and have a good idea of how many calories I eat. Now maybe I’m way off but I don’t think I normally eat 2,307 calories in a day. Ok, Ok, maybe some times. However, I know I haven’t eaten close to that number today so I think I’ll wander down the hall for my second brownie (covered in icing) for the day.
At this rate I’ll be 5 pounds heavier next week :)
Your TEE takes into account 3 factors. So we will do 3 different calculations! Here's how you do this... Ready? Grab a calculator, some paper and a pencil.
1) Basal Metabolic Rate (BMR)- Your BMR is the number of calories your body burns in a day when operating at absolute minimum capacity. So, in other words, if you did absolutely nothing all day your BMR, then, is the number of calories your body burns just to keep you alive. (heartbeat, digestion, etc).
BMR is influenced by several factors, including age, weight, height, gender, environmental temperature, and diet and exercise habits. It's almost impossible to pin down your BMR to the exact calorie, but you can get close. Here are the formulas for calculating your BMR. Grab a calculator and plug your numbers into the formula that is for you!
MALE: 66 + (6.3 × body weight in pounds) + (12.9 × height in inches) − (6.8 × age in years)
FEMALE: 655 + (4.3 × weight in pounds) + (4.7 × height in inches) − (4.7 × age in years)
Keep your number handy!!
2) The next number you need to know is your physical activity level. Which one of these descriptions best fits your day-to-day routine? Give yourself the appropriate score.
- a. Sedentary Physical Activity Level - Do you have a desk job or sit for most of the day? If the answer is yes, your score is 1.1.
- b. Light Physical Activity Level - Are you on your feet and walking around for at least half the day? If this is you, your score is 1.2.
- c. Moderate Physical Activity Level - Are you on the move pretty much all day, with a few breaks, this is the level for you. If you're in this category, your score is 1.3.
- d. High Physical Activity Level - Does your job require being constantly on the move, and does it require manual labor? If you're in this group, your score is 1.4.
3) The last part is figuring out the number of calories you burn from exercise on an average day. The number of calories you burn during any exercise session depends on a few things, primarily your body weight.
Use Jillian's chart to help you figure out the number of calories you burn from exercise on an average day according to your weight, the type of exercise you do, and how long. Keep that number handy!
Okay, ready to find out how many calories you burn daily???? (PS-I will share my numbers)
Get the three numbers you've come up with and simply multiply your BMR by your daily activity score, and then add your exercise expenditure. Whatever you get from this final calculation is your magic number. As long as you eat less than that number you should lose weight, right???
Ok here's mine...
2307 -- So basically what that means is that I now have a great excuse to eat more! I typically track what I eat on a daily basis and have a good idea of how many calories I eat. Now maybe I’m way off but I don’t think I normally eat 2,307 calories in a day. Ok, Ok, maybe some times. However, I know I haven’t eaten close to that number today so I think I’ll wander down the hall for my second brownie (covered in icing) for the day.
At this rate I’ll be 5 pounds heavier next week :)
10.24.2008
TGIF!
Wow - this week has flown by (at least for me)! I mentioned in my last post that I was traveling to Philly for work and I had a great time. I arrived early Tuesday and had the opportunity to walk around the city. The weather was perfect (low 60's and sunny) and it truly felt like fall. This was my first time in Philly so of course I had to make a few of the famous historical stops. I regret that I didn't bring my camera but I didn't want to lug the Nikon around all day. Besides, I was trying to blend in with the locals. The city was bursting with Philly fans as it's been years (I think 28) since they have gone to the World Series. Oh and the work meeting went well also :)
Here's a few other updates from our week:
- Ryan won his flag football game on Monday
- My new fancy office chair arrived on Monday
- Ryan and Benny had quality time together while I was away :)
- Ryan is more than half way finished with his lessons from his GMAT course
- I spent some QT with Alison and Mark at one of our fave happy hour spots last night
- Ryan found out he is moving out of cube land and into an office next week
- We started the morning off right with Starbucks
and the weather is looking fabulous for the weekend!
Have a great day!
Here's a few other updates from our week:
- Ryan won his flag football game on Monday
- My new fancy office chair arrived on Monday
- Ryan and Benny had quality time together while I was away :)
- Ryan is more than half way finished with his lessons from his GMAT course
- I spent some QT with Alison and Mark at one of our fave happy hour spots last night
- Ryan found out he is moving out of cube land and into an office next week
- We started the morning off right with Starbucks
and the weather is looking fabulous for the weekend!
Have a great day!
10.19.2008
Weekend Wrap-Up
Here are a few highlights from our weekend:
Had Friday off from work
Ryan cooked me a fabulous steak Friday night
Saturday morning jog at the park
Spent all day Saturday with The Merediths
My Sooners won!
Date night with Aaron and Nicole
Slept in Sunday morning
Lunch at Ruggles Cafe
Shopping at Rice Village (don't worry - Ryan is the one who was shopping today)
Dinner at La Mesa
Overall it was a GREAT weekend and we had beautiful weather. This week I'm headed to Philadelphia for work so check back soon for an update!
10.13.2008
Chicago Bound!
So Ryan and I have been wanting to go to Chicago for some time now and we finally booked our trip! We will be taking a long weekend in November to escape Houston and head to Chicago where we can relax, sight see, drink coffee and actually wear a coat for once in the Fall.
As of now we don't have any definite plans so please let me know if you have any restaurant recommendations or suggestions on things to do/see!
As of now we don't have any definite plans so please let me know if you have any restaurant recommendations or suggestions on things to do/see!
10.11.2008
Caution!
We have water! It's official - we actually have running water and I have now taken my long hot shower and ran the dishwasher. And yes, the laundry is going to wait until Sunday.
However, we came home to a nice surpise in our front yard. Not only did they fix the water they decided to place this huge Caution sign in our front yard. As we drove up I couldn't help but laugh as Ryan is not pleased at what he sees......
What now? I assume they are coming back on Monday to pick it up, right? Do we leave it out all weekend and look silly?
However, we came home to a nice surpise in our front yard. Not only did they fix the water they decided to place this huge Caution sign in our front yard. As we drove up I couldn't help but laugh as Ryan is not pleased at what he sees......
What now? I assume they are coming back on Monday to pick it up, right? Do we leave it out all weekend and look silly?
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