Know Your Daily Calorie Maintenance Level DCML – The First Step to Weight Loss. Interesting Info to Consider
You have decided to embark on a weight loss program. Your mind is truly made up with no intention to give up. You will genuinely stay the course no matter what it takes. Okay the first step is to understand what your Daily Calorie Maintenance Level (DCML) is and how to calculate it.
Your DCML is the sum total of
a) daily amount of calories (energy) you intake from the food and drinks you consume in order to work and maintain all your body functions i.e. breathing, making blood cells, digesting food, keeping the heart beating, regulating your body temperature etc. This quantity is called your Basal Metabolic Rate (BMR) and is a function of your height, weight, gender and age.
b) and the calories needed to conduct all your other daily activities e.g. walking, cooking, writing, washing clothes, participating in sports etc.
Calculating BMR Manually
English BMR Formula
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 )
Metric BMR Formula Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )
Example
Mary
Weight 140 lbs. ( 140/2.2 = 63.6 kilos)
Height 5 feet 6 inches (66 inches) = 66 x 2.54 cm = 167.64 cm
Age 50 years
Using the English BMR Formula manually
Mary’s BMR will be:
BMR = 655 + (4.35 x weight in pounds) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
BMR = 655 + (4.35 x 140) +(4.7 x 66) – (4.7 x 50)
BMR = 655 + 609 + 310 – 235
BMR = 1339 calories/day
Calculating Mary’s BMR Electronically click here or copy http://www.bmi-calculator.net/bmr-calculator to the address bar and search. Input Mary’ statistics for weight, height, gender and age in the relevant areas indicated and her BMR is calculated automatically to be 1339 calories /day, the same as that calculated manually.
Your Daily Calorie Maintenance Level (DCML) is a combination of your Basal Metabolic Rate (BMR) and your activity level. There are five different activity levels we will consider in calculating DCML.
· Sedentary -little or no exercise e.g. desk job, sitting, driving
· Lightly active- light exercise 1-3 days a week e.g. casual walking, sweeping, light cycling
· Moderately active – moderate ex exercise 3-5 days a week e.g. fast walking, dancing, skating, playing table tennis
· Very active -hard exercise 4-6 days a week e.g. swimming, running, serious cycling, playing basketball, hiking
· Extremely active -hard daily exercise plus training for athletic contest e.g. marathon, rowing, boxing
What is the DCML in calories for a
· Sedentary person = 1.2 x BMR
· Lightly active person =1.375 x BMR
· Moderately active person = 1.55 x BMR
· Very active person = 1.725 x BMR
· Extremely active person = 1.9 x BMR
I said before, that knowing your Daily Calorie Maintenance Level (DCML) is of paramount importance in jump starting a Weight Loss Program to lose weight. Okay, you have calculated your DCML at your current weight. Now what!
Well if you want to remain at your current weight, continue to consume the same amount of calories you are consuming now at your present DCML. If you want to lose weight, then you will have to consume fewer calories than your present DCML. If you want to gain weight you will have to consume more calories than your DCML. Knowing your DCML is the key to the planning of a weight management program.
If you DCML is 3000 calories and you want to lose one pound of fat per week, you will have to consume 2500 calories per day instead of your DCML of 3000 calories. This means that you will consume 500 calories less than your DCML on a daily basis. This adds up to 3500 (7×500) calories in one week i.e. one pound of fat lost. If you increase your activity level from whatever it was when your DCML was 3000, your weight loss will increase to more than one pound of fat per week because of the increased activity, resulting in more fat burning. One to two pounds weight loss per week is considered a safe way to lose weight. This can be achieved by having a diet of healthy foods and partaking in some form of exercise.
In concluding I must reiterate that knowing your Daily Calorie Maintenance Level is the first and very important step in planning a meaningful Weight Loss Plan.
My name is Thomas A Saunders. I realized how important DCML is in designing a weight loss program. To learn more on this topic and how to lose weight in a safe and healthy way go to http://www.myoverweightsucks
Article Source: http://EzineArticles.com/?expert=Thomas_A_Saunders
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