How Much Exercise Does A 40 Year Old Woman Need 3 Methods For Calculating Total Daily Energy Expenditure and Why it is Important For Weight Loss

You are searching about How Much Exercise Does A 40 Year Old Woman Need, today we will share with you article about How Much Exercise Does A 40 Year Old Woman Need was compiled and edited by our team from many sources on the internet. Hope this article on the topic How Much Exercise Does A 40 Year Old Woman Need is useful to you.

3 Methods For Calculating Total Daily Energy Expenditure and Why it is Important For Weight Loss

Total Daily Energy Expenditure (TDEE) is a measure of how much energy you use up during the day. It is composed of your Basal Metabolic rate (BMR), which is the energy you use up just staying alive and the energy you use doing everything else (walking, talking eating and exercising).

BMR varies from person to person and between the sexes. Men tend to have a higher BMR than women of equal weight and height. This is because men carry less fat than women do. Other factors that can affect BMR include:

· Height,

· weight,

· age, (BMR decreases by about 2% per decade after the age of 20)

· how your thyroid behaves (Thyroxin is a BMR regulator),

· diet (starvation diets reduce your BMR)

· internal temperature,

· external temperature,

· Physical exercise.

There are lots of ways to estimate TDEE but the most commonly used are:

· Quick and Dirty ( based on bodyweight )

· The Harris – Bededict formula

· The Katch – McArdle formula (where your lean body Mass hs been estimated)

We shall use the following example for the calculations:

· She is a 40 year old woman

· 5ft 4in = 1.63m tall

· 150lb = 68kg weight

· Body fat % = 32%

· She wishes to lose weight.

The Quick and dirty method:

· To lose weight = 12 – 13 calories per pound of bodyweight

· Maintenance = 15 – 16

· To gain weight = 18 – 19

In our example our lady should be eating between 1800 and 1950 calories a day to lose weight.

The Harris – Benedict (HB) formula (when you do not know your lean body mass)

As this method does not contain a variable for lean body mass it will underestimate the caloric needs of the extremely muscular and overestimate the needs of the extremely obese. First you must calculate the BMR and then add in your activity factor to determine TDEE

Men: BMR = 66 + (13.7 x wt in kg) + (5 X ht in cm) – (6.8 x age in years)

Women: BMR = 655 + (9.6 x wt in kg) + (1.8 x ht in cm) – (4.7 x age in years)

For our example BMR = 655 + (9.6 x 68) + (1.8 x 163) – (6.8 x 40) = 1343 calories/day

The activity multiplier is estimated as follows:

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)

Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)

Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)

Extremely active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e. marathon, contest etc.)

Our lady estimates she is Lightly Active and so her TDEE can be estimated as 1.375 x 1343 = 1846 calories/day.

The Katch – McArdle (KM) formula (when lean body mass is known)

Men and Women BMR = 370 + (21.6 x lean mass in kg)

Our lady has had her body fat % measured at her local gym at 32% so her lean body mass would be 68 x (100 – 32)/100 = 46.24kg

So her BMR = 370 + (21.6 x 46.24) = 1369

Her TDEE using this formula would be 1.375 x 1369 = 1882 calories/day

You can see that both KM and HB formulas produce very similar results of 1846 and 1882 calories/day, but this is just TDEE and needs to be adjusted because our lady wishes to lose body fat. So how much could she reasonably reduce her caloric intake to lose fat? Well that’s like asking how long is a piece of string and would easily fill another article (hmm, I might write that one someday!) However, as a rule of thumb she could consider reducing her calories by 15 – 20% and increasing her exercise to include moderate workouts 3 – 4 times a week. She decides to reduce her calories by 15% and so her total calories using all three methods are:

· Q&D = 1800

· HB = 1569

· KM = 1600

I can’t say for sure if she lost weight on any of these diets but I’d like to bet her results would be better with the last two methods than the first. If you are trying to lose body fat; Good Luck.

Video about How Much Exercise Does A 40 Year Old Woman Need

You can see more content about How Much Exercise Does A 40 Year Old Woman Need on our youtube channel: Click Here

Question about How Much Exercise Does A 40 Year Old Woman Need

If you have any questions about How Much Exercise Does A 40 Year Old Woman Need, please let us know, all your questions or suggestions will help us improve in the following articles!

The article How Much Exercise Does A 40 Year Old Woman Need was compiled by me and my team from many sources. If you find the article How Much Exercise Does A 40 Year Old Woman Need helpful to you, please support the team Like or Share!

Rate Articles How Much Exercise Does A 40 Year Old Woman Need

Rate: 4-5 stars
Ratings: 2657
Views: 94938154

Search keywords How Much Exercise Does A 40 Year Old Woman Need

How Much Exercise Does A 40 Year Old Woman Need
way How Much Exercise Does A 40 Year Old Woman Need
tutorial How Much Exercise Does A 40 Year Old Woman Need
How Much Exercise Does A 40 Year Old Woman Need free
#Methods #Calculating #Total #Daily #Energy #Expenditure #Important #Weight #Loss

Source: https://ezinearticles.com/?3-Methods-For-Calculating-Total-Daily-Energy-Expenditure-and-Why-it-is-Important-For-Weight-Loss&id=4371680

Related Posts

default-image-feature

How Much Force Can A 5 Year Olds Skull Withstand Leading With Love – What Training My Dogs Taught Me About Working With Children

You are searching about How Much Force Can A 5 Year Olds Skull Withstand, today we will share with you article about How Much Force Can A…

default-image-feature

How Much For Old Doll House With Lights And Furniture Invest $100 Dollars in Selling Miniature Doll Furniture and Make a Big Profit

You are searching about How Much For Old Doll House With Lights And Furniture, today we will share with you article about How Much For Old Doll…

default-image-feature

How Much For Lumber That Was Cut 65 Years Old Steel and Wood Lathe Chisels

You are searching about How Much For Lumber That Was Cut 65 Years Old, today we will share with you article about How Much For Lumber That…

default-image-feature

How Much For Insurance On A 4 Month Old Baby What Have You Read Lately About Long-Term Care Insurance?

You are searching about How Much For Insurance On A 4 Month Old Baby, today we will share with you article about How Much For Insurance On…

default-image-feature

How Much For Health Insurance For A 26 Year Old What Can Happen When You Don’t Have Dental Insurance

You are searching about How Much For Health Insurance For A 26 Year Old, today we will share with you article about How Much For Health Insurance…

default-image-feature

How Much For Do U Get For Old Car Batteries Disadvantages of Cheap Car Batteries

You are searching about How Much For Do U Get For Old Car Batteries, today we will share with you article about How Much For Do U…