To calculate your total daily estimated energy requirements (EER), you multiply the kcals needed for your BMR and digestion (Worksheet 1-1), by your physical activity factor (Table 1-1).
Worksheet 1-2. Calculate Your Estimated Energy
"BMR 'Activity Factor Your Estimated Energy Requirement (EER) =_kcal/day.
*Your BMR is calculated in Worksheet 1-1. The Activity Factor is from Table 1-1.
This EER is the amount of kcals you need to eat daily to have an energy balance of "zero" and maintain your current body weight. If you restrict the number of kcals you eat per day, your BMR will decrease because your body will sense that it is being "starved". If your goal is to lose weight, you should lower your caloric intake only slightly and engage in a well rounded exercise program. Your goal should be to lose 1/2 - 1 lbs. per week. If you are losing more weight than this, you are losing water and lean tissue (muscle).
If you want to gain weight, your goal should be to gain 1/2 - 1 lbs. per week. The objective is to gain lean mass, not fat. Exercise routinely, including strength training, and increase your caloric intake by using the Food Guide Pyramid guidelines (discussed in Chapter 3). Also, eat healthy snacks between meals.
If you have specific questions about weight management and kcal requirements, consult the Navy Nutrition and Weight Control Self-Study Guide (NAVPERS 15602A at http://www-nehc.med.navy.mil and http:// www.bupers.navy.mil/services under "Navy Nutrition and Weight Control), or talk to a Registered Dietitian, your Command Fitness Coordinator, or your primary health care provider.
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