Can I be fit without working out? How?
While the idea of "calories in versus calories out" is not 100% accurate, for someone looking to simply maintain weight without worrying about their body composition, this should do the trick.
All this means is that you should determine how many calories you generally burn in a day, and then make sure that you eat roughly the same amount of calories per day.
To determine the # of calories you burn in a day (also know as your "Active Metabolic Rate"), you can do the following:
1.) Determine your basal metabolic rate (amount of calories you burn if you did no activity) using the below formula(s):
- MALE: 66 + (6.23 × body weight in pounds) + (12.7 × height in inches) - (6.8 × age in years)
- FEMALE: 655 + (4.3 × weight in pounds) + (4.7 × height in inches) - (4.7 × age in years)
2.) Once you have that number, you need to multiply it by the appropriate activity factor (factors can be seen below). For example if you are sedentary (you do not do any physical activity), you would take your basal metabolic rate and multiply it by 1.1.
- Sedentary: 1.1
- Light Physical Activity: 1.2
- Moderate Physical Activity: 1.3
- High Physical Activity: 1.4
3.) Let's say that after doing the above calculations, you end up with an active metabolic rate of 1,800. This means that in one day, you burn 1,800 calories; therefore; if you are trying to maintain your weight, you should be able to do so if you eat 1,800 calories a day.
It is worth noting that the formulas used above are known to be more accurate for overweight individuals; however, it is still useful as a rule of thumb, since it is almost impossible to get this down to an exact science without intricate tools.
Hope this helps.