How many calories should I eat- guest poster Go with the Flo

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Another week and another fun guest post!  I’d like to thank all the guest posters I’ve had while I’ve been dealing with my morning sickness and recovering from being so LAZY during my morning sickness!  I actually have one guest poster left (next week) and I have been so SO grateful.  If anyone out there in this fun blogging world would like to guest post for me I’d be happy to continue this weekly fun!  And of course I’ll be looking for guests during my “maternity leave” in the fall!

So this week is a fun twist, it’s not a craft or a recipe, but I hope you all get something out of it anyway.  Suzette (or Flo) is not new to blogging, but IS new to blogging about her passion!  I found it fascinating.  I love food but I hate exercising, so knowing my options for calorie intact is huge!  And check out the difference in calories you add from pregnancy vs breastfeeding!!!  Amazing, I would have thought you needed more calories for creating a baby than for making milk, but not so!  No wonder I’m so hungry while nursing !  So give her some love and head over to Go with the Flo!

A big thank you to Ashlee for giving me the opportunity to guest post today! Being that I am outside the realm of crafty blogging, she is taking a big risk in letting me post…hehe.

Ashlee is my sister-in-law’s sister. In other words, she is the sister of my brother’s wife. Got that? She is super creative and crafty and I enjoy reading her blog. I am especially amazed at her cakes and wish she lived closer so that I could hire her for all of my cake-making needs.
My name is Suzette and I blog over at Go with the Flo.

I recently expanded my blog from a place to check in on my family to including weekly nutritional, fitness, and healthy tips!
A few things about me…

• My first name is Florence, I go by Suzette. People who know me well know that I am not your typical health nut.
• I’m a full-time stay-at-home Mom to 3 children, 2 of which are red heads, so imagine the feistiness in my home! I wouldn’t want to be doing anything else with my life right now.
• In my former life, I earned a B.S. in Health Promotion/Lifestyle Management from Weber State University in 2002. I chose two emphases: Nutrition and Exercise Physiology. I also have a minor in Nutrition. I worked in my field for several years as a Community Health Educator, Nutrition Counselor, and Exercise Physiologist. I also have experience as a Personal Trainer and Fitness Instructor.
• My passion is to educate, challenge, and empower others to achieve their personal health and fitness goals. Integrating exercise with proper nutrition and a positive mental focus is what I aspire to teach- the “inside out” approach to a balanced lifestyle.

Today I am going to let you in on a little secret that I haven’t yet shared on my blog. I am regularly asked the question, “How many calories should I eat?”The answer to this question is a difficult one to answer because it is different for everyone.
Well, here is the answer…drum roll please…
Start by downloading this Determining Calorie Requirement form to find out. Don’t be scared, it’s not as hard as it looks! This sheet will give you step by step instructions!

(Let me caution you there is a little math involved, but this is the science behind caloric requirements. But keep in mind that this calculation is the most accurate way to discover your caloric requirement. More accurate than any online calorie calculator or program! )
Just as an example, here is my Daily Caloric Energy Need:

1) Determine GOAL weight in kilograms (kg), height in centimeters (cm)
kilgrograms: 50 kg= 110 lbs/2.2
centimeters: 162 cm=63 inch x 2.54

2) Calculate Current REE (Resting Energy Expenditure)
1284 REE=655.10 + (9.56 x 50 kg) + (1.85 x 162 cm) – (4.68 x 31)

3) Determine Current Daily Activity Level Factor (ALF)
a. Sedentary/cardiovascular exercise less than 200 minutes/week (.10 factor)
b. Moderately active/cardiovascular exercise 200+ minutes/week (.125 factor)
c. Very active/cardiovascular exercise 300+ minutes/week (.15 factor)
I would consider myself moderately active because I’m not a professional athlete nor am I training for a marathon: 1284 REE x .125= 1444

4) Caloric Level According to Individual Goals/Needs
a. Weight Maintenance: (REE + ALF)
b. Weight Loss: subtract 200 calories from (REE + ALF)
c. Weight Gain: add 250 calories to (REE + ALF)
d. Pregnancy: add 200 calories to (REE + ALF)
e. Lactation: add 500 calories to (REE + ALF)
f. Weight Loss and Lactation: add 300 calories to (REE + ALF)

5) Total Daily Caloric Requirement= REE + ALF + Individual Goal/Need
I’m currently in “Maintenance Mode,” so will stay the same at 1444 calories.

I hope you all will have the chance to stop by my blog for motivation, inspiration, healthy recipes, and interesting information! Thanks again Ashlee!

Feel free to share my projects!