How Many Calories Should You Eat??

Determining your optimal calorie intake requires simple math and a basic understanding of what calories are and how they are used. Your body needs a certain number of calories just to function. Without a base of 1200 calories, your body weakens and organs begin to shut down! In addition to this base, calories are needed to sustain your current weight, which could vary depending on your metabolism, activity level, and size. This total number is your maintenance number, or the number of calories required just to stay where you are.

My favorite way to estimate your maintenance calories is the Harris-Benedict formula which considers height, weight, gender and age.

Women = 655 + (4.36 x weight in lbs) + (4.57 x height in inches) - (4.7 x age in years)

Men = 66 + (6.23 x weight in lbs) + (12.7 x height in inches) - (6.8 x age in years)

Using this example, a 30-year old, 160 pound, 66-inch female would require just over 1500 calories per day to maintain her body weight. A 35-year old, 220 pound, 74-inch male would require about 2140 calories per day.

If you are trying to lose weight, you will need to subtract calories based on your expected loss rate. Using the Harris-Benedict formula you would enter your 'goal weight' in pounds to give you an idea of how many calories a day you'd need to consume.

Take into comnsideration, in order to lose one pound, you must create an approximate 3500 calorie deficit, either through exercise or a reduction in intake. Doctors recommend losing no more than one or two pounds per week, since just one pound per week will require a 500 per-day calorie reduction. To lose one pound in each week, you can create this deficit by eating 200 fewer calories and engaging in a 300 calorie loss exercise routine, or another relative combination.

As with any exercise program, contact your doctor or nutritionist with specific dietary questions, or if you are planning on a drastic weight-loss or gain routine. Also remember that the type of calories you consume, illnesses or conditions, and your muscle mass will affect your over-all weight loss or gain.

KT Tape > Why It Works!

KT Tape (Kinesiology Therapeutic Tape) is the tape used in therapy to relax overused muscles and in rehabilitation to facilitate underused muscles. The wave pattern found on the tape’s adhesive has a lifting effect on the skin which can reduce swelling and inflammation by improving circulation and reduce pain by taking pressure off pain receptors.

Kinesio Taping is a therapeutic taping technique that works with the body allowing full range of motion (ROM). This technique will not adversely affect the bio mechanics of the patient.

Because Kinesiology tape is latex free it’s hypoallergenic and safe to use from pediatric to geriatric populations.

No compression to the skin makes it “light to the feel” allowing comfortable wear over a 3 to 5 day period. The water resistant fabric wicks away moisture and gives the wearer the ability to bathe as normal. Kinesiology Taping works with the lymphatic system to increase circulation of blood and lymph in order to rehabilitate and relieve pain. Used for virtually all clinical conditions.

Found in many sporting goods stores, various methods and video demonstration of Taping can be found on the manufacturer’s website.

Used by Professional Athletes and Olympians to:
Reduce Muscle Pain
Increase Mobility
Enhance Recovery

For more information Click on the web link below!