Women

Gender and age play a huge part in health and well-being. Even though each individual is different, the composition of the male body can affect the type of fitness programme given compared to females and children. Click on links below for classes or one to ones that mentally push towards a positive space, whilst also being physically suited for the female adult body.

CLASSES                                                          ONE TO ONE                                                                 ONLINE

Personal Daily Calorie Recommendation

Since health is personal to each individual, it is only logical that one’s daily calorie intake would also be personal, but how many calories are too many calories?

The fuel consumption for the average population in the UK is as follows;

Females                                       2000 per day

Males                                           2500 per day

 

To calculate a value that is specific to an individual, the Basic Metabolic Rate (BMR) equation for an adult female is shown below.  This is the amount of calories you would use if you spent the whole day lying in bed.

655 + (4.3 x weight in lbs) + (4.7 x height in inches) – (4.7 x age in yrs) = BMR OR 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in yrs) = BMR

Multiply your BMR by a percentage to reflect your activity level as shown below.   Note all levels include daily activities like gentle walking and light housework.  When exercise (e.g. gym class, jog or work out) is mentioned, it is in addition to your daily activities.

  • Sedentary — no exercise, sit at a desk most of the day – BMR x (120/100)
  • Light Activity — no exercise, on feet during the day, e.g. shop work – BMR x (130/100)
  • Moderately Active — exercise 3 or more days a week for 30 minutes or more – BMR x (140/100)
  • Highly Active — exercise 5 or more days a week for 30 minutes or more – BMR x (150/100)

 

The result now gives you how many calories you need to maintain your current weight and a more accurate value of your personal daily calorie intake.

Did You Know...

The body fat percentage for the average UK population is as follows;
Age
Up to 30 yrs
30 – 50 yrs
50 yrs +
Females
14 – 21%
15 – 23%
16 – 25%
Males
9 – 15%
11 – 17%
12 – 19%

Measuring your body fat percentage calculates your total body fat. This total body fat can be split into 2 categories;

Storage Fat — This consists mainly of fat deposited just under the skin. For the average man 12% of bodyweight is storage fat and for the average woman 15% of bodyweight is storage fat.

Essential Body Fat — For the body to function normally and healthily a certain amount of body fat is required. This is called essential fat. For women the average amount of essential fat is 12% of bodyweight and for men it is 3%.

Trying to achieve a body fat percentage that is so low it affects your essential fat stores is NOT good for your health. Some storage fat is also required for good health. It’s used to protect internal organs in the chest and abdomen.

The key is to aim and stay within the range for age and gender and rest assured you are taking one of the most positive steps to life-long health you can.

Designed by Matthew Mckenzie and Susan Yu, Thanks to The Design Creative