An endomorph is someone with a large body frame who tends to have an easy time gaining wait but a difficult time losing weight. Recommendations for endomorphs generally focus on individuals who wish to lose weight by reducing their daily caloric intake. By calculating your ideal caloric intake, you will know when you need to limit the amount of food you consume in order to facilitate weight loss. This ideal number is based on your weight and fitness level. Including more exercise in your daily routine will increase the number of calories you may consume and still lose weight.
Step 1
Measure your height in inches. If you know your height in feet, multiply this height by 12 to find your height in inches.
Step 2
Subtract 60 from your height in inches. Multiply the result by 5.
Step 3
Add the number you calculated to 100 if you are a woman or 110 if you are a man. For example, a 68-inch tall woman would now have the number 140.
Step 4
Multiply your number by 0.1 and add this result to the number. For instance, if your number is 140, multiply this by 0.1 to arrive at 14. Then, add 14 to 140 to arrive at 154. This is your ideal body weight in pounds.
Step 5
Multiply your ideal body weight by 11 if you get no regular exercise, by 13 if you engage in moderate exercise two to three days per week or by 15 if you engage in moderate exercise four to five days per week. This is your recommended daily caloric intake.
Tips and Warnings
- Consume around your daily caloric intake to maintain your weight, or consume less than this amount to lose weight. A pound of body fat equals around 3,500 calories. If you consume 500 fewer calories than your daily recommended intake every day for one week, you should lose approximately 1 pound of body weight.
- Your daily recommended caloric intake is a general estimate only and you should not rely on it for dietary decisions. Only your doctor can make recommendations according to your own individual body.
Member Comments