FAMILY & CHILDREN'S COUNSELING SERVICES, INC.
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Back to Guide

BMR and Calories : Count, Cut or Consume?

Counting calories is tedious work and all your efforts should help your fat loss program- not complicate it. Below is some information to help you calculate your BMR, determine how many calories you need, and to establish where those calories should come from, based on guidelines set forth by the 
American Council on Exercise.
 
Your Basic (or Basal) Metabolic Rate (BMR) is the amount of calories your body uses to live.  These are the calories required to reproduce cells, grow hair, breath, circulate blood, etc.  Your BMR accounts for the majority of calories used each day.
 
To find your BMR* (one of several reliable formulas), follow these steps:
 
            Step 1: Convert your current weight (in pounds) into kilograms by dividing your weight by 2.2.
 
            Step 2: For women only- multiply your weight in kilograms by .9
 
            Step 3: Multiply the number by 24.  The product is your BMR.
 
Next, we have to account for activity level.  These are the calories you burn by doing activity: cleaning the house, gardening, bike riding, kickboxing, and the like. 
 
            Step 4: Multiply your BMR by:
 
            1.3 for sedentary lifestyle, 1.5 for light activity, 1.7 for moderate activity or 1.9 for heavy activity
 
If you wish to maintain your current weight, this is the number of calories you should consume per day.  However, if you are looking to shed some unwanted pounds, you need to take the equations a step further. 
 
            Step 5: Simply deduct 500 calories per day in order to loose fat at a rate of about 1 pound per week.**
 
Where Should the Calories Come From?
 
Now that you know how many calories you should be eating, you need to know where those calories should be coming from.  The basic building blocks for your body include protein, carbohydrates, fats, water, vitamins and minerals.  The three we are concerned with right now are protein, carbohydrates and fats, and they should be consumed accordingly:
 
            Protein - approximately 12-20% of daily calories
            Carbohydrates - approximately 55-65% of daily calories
            Fats - approximately 25-30% of daily calories
 
*Not for children, pregnant women, nursing mothers, seniors, and others with certain health conditions who may require different calorie needs.  Everyone: Please check with your doctor before beginning any exercise or nutrition program.

**If you add resistance training (highly recommended for health and the best fat loss results) you may notice a different number on the scale, as muscle weighs more than fat.

We are continuously striving for steady progress.  This includes knowledge, awareness and application.  See you next week!
​
This information should not serve as a replacement for therapy.  Please visit the Can Therapy Help Me page for more information if you think you may have an eating disorder, or should require individualized help.
​
​​

HELPING FAMILIES HEAL, PLAY AND LOVE!


Hours

M-F: 9am - 6pm 
and by appointment 

Telephone

800-430-4490
or go to Meet Us for individual direct contact

Email

info@healplaylove.org
or go to Contact for
department contact
Various legal disclaimers: The persons depicted on this site are models.  Photos do not represent or guarantee results.  Contact for service areas.  This site uses cookies. Your use of this site implies your agreement to the use of cookies. See Privacy Policy for more information.  California residents see the California Consumer Privacy Act.

FCCS is directed by Melinda Haynes, MA, California LMFT license number 102308.  Oklahoma LMFT license number 1153. North Carolina LMFT license number 2143.

​The National Supervised Visitation online training program is a subsidiary of FCCS and can be found at 
https://www.SupervisedVisitationTraining.com.  Professional consulting for mental and behavioral health professionals is available at www.MelindaHaynes.com.  Other connected but unrelated sites are Kate & Mel, Can We Talk? and The Motley Ms. 


  • Home
    • Crisis Information
    • Covid-19 >
      • Beat Lockdown Anxiety with These Mindfulness Tips
    • Privacy Policy >
      • California Consumer Privacy Act (CCPA)
    • Can Therapy Help Me?
    • Can Therapy Help My Child?
    • Help! My Kids Have Been Taken by CPS >
      • California CSD
    • Consumer Privacy HIPAA
  • About
    • Brochures
    • Folletos en espanol
    • History
    • What We Do
    • Meet Us | Our Team >
      • Jayme Schlager - Office Assistant
      • Bryony Hottendorf - Program Manager, Supervised Visitation
      • April Nicole- Billing Manager
      • Roxanna Taylor- Supervised Visitation Monitor
      • Abigail Mebrahtu Supervised Visitation Monitor
      • Ashlyn Crouch Supervised Visitation Monitor
      • Tiffany Runge, AMFT 112914
      • Emily Medina, AMFT 107900
      • Deb Auran, Therapist Trainee
      • Jasmine Madera, MS, APCC 8239
      • Jasmine Madera, MS, APCC 8239 Clinico profesional
      • Melinda Haynes, MA, LMFT. President and CEO
    • As Seen On
    • Trauma-Informed
    • Attachment Trauma Recovery >
      • Origins of Attachment Trauma
      • Signs of Attachment Trauma in Adults and Children
      • Therapy for Attachment Trauma
    • Mission Vision Philosophy
    • Values
  • Services
    • Therapy or Counseling >
      • Online Therapy >
        • Online Therapy- Questions and Answers
      • Family Therapy
      • Child Therapy
      • Teen Therapy
      • HSP
      • Reunification Therapy
      • Foster /Kinship
      • Post-Adoption
      • Family Maintenance
      • EPIC Family
    • Types of Therapy >
      • Cognitive-Behavioral (CBT)
      • Play Therapy
      • Play Therapy for Adults
      • Multi-Sensory Integration
      • Parent-Child Therpay
      • Experiential Therapy
      • REBT
      • EMDR
      • School Based Family Counseling >
        • For Schools and Districts- PBIS Partners
      • E-Motion >
        • Movement- Stored Trauma Therapy
      • Mindfulness
    • Supervised Visitation >
      • Online Visits
      • Getting Started
      • California Supervised Visitation >
        • Supervised Visitation in Chico, California
      • Facilitated Visitation
      • Monitored Exchange
    • Family Preservation
    • Groups >
      • Camp Fire Support Group
      • Confident Kids
      • Productive Parenting
    • Kids Behavior Coaching
    • Daycare / School- Based Services
    • Associate Clinical Supervision
    • Workshops
    • Online Learning Center >
      • Become a Supervised Visitation Monitor
    • PBIS Partners >
      • Why Do We Have Empty Chairs?
      • Signs A Student May Benefit
      • Why Should My School Collaborate with FCCS?
      • School-Based Services May Include
  • Insurance / Fees
    • Important Note About Insurance
  • Helpful Links
    • Community Services >
      • 2020 California Fire Resources
      • Community Services- Butte County California
      • Free Mental Health Free Therapy
    • Mental Health Apps
    • Recommended Reading
    • Places to Go- Family Fun >
      • Places to Go in California >
        • Places to Go in Butte County California
        • Places to Go in Shasta County California
        • Places to Go in Fairfield, California
        • Places to Go Suisun City, California
      • Places to Go in North Carolina
      • Places to Go in Oklahoma >
        • Places to Go in Tulsa, Oklahoma
        • Places to Go in Oklahoma City, Oklahoma
    • Weight Management >
      • Why We Develop Bad Habits
      • Diets Don't Work
      • Mapping Out Success
      • Journaling
      • Making New Habits
      • Creating Staying Power
    • Can We Talk?
    • Life On Their Terms >
      • Is My Partner Abusive?
      • The Cycle of Violence
      • Dangers of Staying
      • Healing From an Abusive Relationship
    • What is a Treatment Plan?
    • Of Caterpillars and Courage
    • Helping Kids Feel Safe in a Scary World
    • LifeStyle Wellbeing- Creating a New You
  • Contact
    • Tour the Chico Office
  • Career Center
    • What We Offer
    • Now Hiring LMFT LPCC LCSW Supervisor- CHICO, CA
    • Now Hiring Client Services Manager | Front Desk
    • Now Hiring Family Monitor
    • Taking Applications for Therapist Associate >
      • We Help You Build Your Private Practice