Balance Your Calories with Activity!

How many calories do you need each day? Here’s an easy formula to estimate the number of calories you need to eat each day in order to maintain your current weight.

Calculate your daily caloric need.

Men

Inactive:  Weight (lbs) x 14 =
Active:  Weight (lbs) x 17 =

Women

Inactive:  Weight (lbs) x 12 =
Active:  Weight (lbs) x 15 =

Knowing how many calories you need in a day can help you plan healthful meals and snacks.

• Eat foods that fill you up for fewer calories, like broth-based soups, fruits and vegetables.
• Balance your calorie budget. If you tend to eat more on the weekends, try to keep your intake through the week in check.

Getting more physical activity may seem like a difficult New Year’s Resolution to accomplish. But don’t be discouraged – just start small. Burning 100 extra each day can add up to a weight loss of 10 pounds a year!

• Take the stairs. You’ve heard it before but it can really make a difference. Just 5 minutes of stair climbing burns 50 calories (for a 150 lb. person).
• Wear a pedometer. Increase your steps by 2,000 a day to burn an extra 100 calories.
• Start walking with a friend. You’ll be more motivated, have fun, and be healthier, too!

What’s the benefit?
Regular physical activity will help you to:

• maintain or lose weight.
• cope with stress.
• control blood sugars, blood pressure and reduce blood cholesterol levels.
• lift your overall spirits.