Busy Busy
15 04 2008Time of Butterflies and everyone else: Here is the Harris Benedict equation to help figure out how many calories you should be getting to fuel your activity level.
First figure out your BMR
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
| Harris Benedict Formula |
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To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
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The rest of this week is going to be a true test of fitting in exercise on a busy schedule. Tonight, I should be able to make it to the gym no problem even though I have to go grocery shopping. Tomorrow I have to run to my parents to say good bye before my trip, have dinner with them, pick up a suitcase, get snacks for the plane/rest of the trip, do laundry, and pack. Thursday, I have to work until 6:45 because I am way too nice and said I would cover a shift, have to be at the airport around 8, and my flight is at 10:25. yes, PM. Its and overnight flight with a 3 hour lay over in North Carolina, so I can take some laps around the airport if I can stay awake. I arrive Friday morning, am hopping straight in a car with my sister to head to Reading, PA to see the concert. We are staying in hotel, which will hopefully have a gym but I dont even know if we will stay there long enough to use it. Then drive 2 hours back to my sisters, and hang out with my neice and nephew. Then Sunday morning its back on a plane. The pedometer will definately be a long for the trip to make sure I get enough steps in, because Im thinking a formal workout just isnt going to happen.
Hi Kelly!
Thanks for the great site! I love it.
I ran a hilly marathon last year, and for some reason the uphills never bothered me (probably because I do a lot of squats/lunges), but the downhills did a number on my quads. I have another hilly marathon planned for the fall, but want to strengthen my quads before then. Since hills are few and far between where I live, do you have any recommendations for quad exercises? The only one I know of is the leg extension at the gym… is this the best one?
I appreciate any advice you have!
That’s interesting! According to that formula, I need to eat more
I don’t feel hungry, but maybe this is why I go overboard on occasion. What do you think?
3385? That many calories a day??
haha, people think I’m odd, too, for biking to the grocery store! In fact, one guy at the store, who’d seen me biking there, asked me if I wanted a ride home (He was QUITE creepy about it!). I carry an empty backpack when I go so that I can just put my groceries on my back. I also have a basket on my bike, so some of the groceries go in there :o).
P.S. great minds must think alike– my post from 2 or 3 days ago had the same title as yours :o)
Thanks for the info. My problem is that the activity factor is always so subjective for me–I never know which factor I fall into.
As for maintaining my 2+ hours a day workout schedule, well, I don’t think I can sustain that forever. Right now I am on haitus from grad school and I’m not dating seriously; I just met a guy that I think is going to turn into a more-than-casual thing, so that will begin to take up more of my time. Do you recommend at least an hour a day, cardio + strength combined? Do you recommend at least one full day off of everything (except maybe some light Pilates and recreational activities) a week? I just want to get a gauge of what is “normal” since I think my view is a bit skewed. I appreciate your feedback.
Speaking of busy busy schedules…yours sounds jam-packed! I got exhausted just reading about it. What sort of snacks do you pack for the plane?
I tried to do that big math problem and it made my hurt, so i stopped.
Oh my God that was a lot of math. But very imformative. Basically, what that equation told me is that I need to stop drinking three glasses of wine every night. Also, it called me lazy.
Equations are RUDE.
Amalia- i HATE the leg extension machine- it really hurts my knees. If you like it, it works. I would recommend for running down hill doing a lot of plyometrics, if you dont have any knee or ankle injuries. The reason it probably kills your quads is because when you are running downhill, you land with you quad contracted because you have to absorb the shock from your gate. Plymetrics are based on this contraction principle which will offer you more “explosion” from your muscles. If you have blocks, you can jump off the block and land as softly as you can; knees bent, on the ball of your foot and hold it steady for a beat. then do it again. squat jumps are good (squat down, touch a bench or chair, then jump into the air and repeat. dont stop in between:squat, jump, landsoftly, squat, jump etc. UMMM jump on one foot for a while and then switch to the other. You can also jump up onto blocks and lnd as softly as possible. you just really want to get your quads used to absorbing extra shock. PHEW.
Bikergurl- i think as long as you average about the number you got you should be fine. I tend to eat less than i am supposed to, but about once a week i end up
getting really freakin’ trashedgoing out to eat and it evens out in the end. If your not lsing weight, dont fret over the number too much; its like BMI, everyone is different.Jen- um are you 9 feet tall? otherwise i think your math might be wrong. or you work out A LOT.
CCV- aww you should get a tiny puppy and put him in your basket.
One time i was walking my dog and some creepster drove by and asked if i wanted a ride. i politely told him I AM WALKING ME DOG. WALKING IS THE POINT.
TOB- it is really subjective. Its kind of like when I do self evaluations at work, and dont want to score myself too high in case my boss is like, “PSH! someone thinks very highly of themselves….”
I wouldnt really recommened any amount of time for working out. I mean, if you have time for it and it makes you feel good and you are eating enough, do what you want. I would say that taking a break here and there isnt a bad idea. your body needs rest so it can continue to progress.
congrats on the new boy. New boys are fun, but I like that mine already knows what i look like unshowered and makeuped.
Chris- Good attitude. I usually don’t even try when there are that many numbers involved.
Kiala- really? It also told me that it didnt like your shirt even though it told you it was cute. What a bitch.
oh neato. thanks for the equation. what concert are you going to see Kelly?
OH! and for snacks i am bringing a few peanut butter on whole wheat sandwhiches, some kashi granola bars, a few apples and some peanuts. i think that will be sufficient for the plane and to have here and there during the trip. I know that with 2 little kids, there might not be what i am used to eating in my sister house, so it never hurts to be prepared.
Em- im going to see Miss Stevie Nicks. Im not a huge fan or anything, but my sister is and i think itll be really fun. Second row to any show is fun.
Hey I should steal my neighbors’ dog and put him in my basket! He is the same kind of dog as Toto in The Wizard of Oz :o)
This is such a great post, thanks for all of the info! I just ‘found’ your blog and I love it, I will most definitely be a regular reader
Linds- i cant post on your site because it doesnt allow anything besides blog sites
I AM reading though!
Kelly- I think I fixed that…I think, I don’t know what I’m doing when it comes to computers. Glad that you are reading though
I agree with you about the wax Brad Pitt—it really doesn’t look like him! But some of the other wax figures were much, much more realistic. Johnny Depp, in full pirate regalia, looked so real it was creepy!
And I’m with you on not knowing how to spell “Pilipino”. I used to live there, and can STILL never remember if “Philippine”s has two “l”s or two “n”s!
Man you’ve just lived everywhere, huh?
I made the batiked my boyfriend a shirt that said “Phillipine Machine” on it, ad im pretty sure i spelled it wrong. I dont remember how i spelled it (probably like i did above) but im almost positive it was wrong.
Wow thanks for the equation! supposedly i should be eating 2100 calories and i usually do about 1700..but now i don’t feel guilty if i eat a little over! thanks for the great blog
Have fun on your trip! My boyfriend sister, brother in law, and two kids (5 and
are coming to visit tomorrow (for a week). Eating and involving kids is always tricky. I’m sure my food selections will be a lot different this next week. I remember when we used to visit them in nh. I pretty much ate lucky charms and was hand fed spit/booger covered crackers and whatnot by the kids.
When have kids, they will not eat sugary crap. I work with 5 year olds all day. ADHD? No, just a bunch of sugar highs.
Is the number in the woman’s BMR supposed to be 655? or 65? Why is it like 600 more than the men’s??
an easier way for BMR: BMR=70(body wt in kg)^3/4.
Thanks so much for the tips Kelly! I’m definitely going to try plyometrics!
Have a great trip!
hannah- childrens hands freak me out. they are always so dirty with unidentifiable goo on them. ugh.
Sawsaw- its supposed to 655. look at the guys though, you are multiplying the stats by higher numbers. there is scientific research behind it, and this is the most accepted formula to figure out calorie needs. how they cam up with it, i dont know. I would ask Benedict or Harris. Although i am sure they are either dead or the same person.
dolores- is that 70 times body weight? to the 3/4ths power? i suck at math.
Amalia- plyometrics are my favorite. if your joints are up for it and you have a good basline of fitness, i whole heartedly recommend it.
cara- Thanks!
sweet 655 allows me more calories… mmm…. ice cream… mmm… whoops..
This BMR thing is rad. I was always wondering what I should shoot for when in maintenance mode or if I should be forced to change my workout due to illness and increase in asshole client demands.
So I did the calculations and….oh shit. I’m not consuming enough calories during the week. But then I do party hard on the weekends, so like you it evens out. Yeah, that’s it.