The burning question…answered!



Sole Sisters


We’ll be meeting at our usual spot, in the parking lot at the foot of the KEY BISCAYNE BRIDGE at 7 am (closest to toll).  If you want to carpool from FFA, let us know!  See you there for another fantastic, scenic run!



I have 3 teams so far for this Sunday, Maria/Dora, Chawndra/Marisa, Sunilda/Yesenia.   **I need at least 5 groups to proceed.**


BURNING QUESTION – How many calories do I need per day??

That is likely the most common question I come across being in the fitness industry.  People want to eat well, 
but they don’t know HOW MUCH they need to eat in order to achieve their desired physique.  I’m here to help!

First off, calories = energy.  Energy requirements are based on multiple factors such as 
training frequency, type, intensity, body composition, size, age, and goals.  
One pound is equivalent to 3500 calories.

Our bodies use around 60% of the calories we consume just for bodily functions occurring at rest…heart beating, day dreaming, breathing, etc.  The amount of calories being burned at rest is known as the BASAL METABOLIC RATE (BMR).  The good news is that the more lean muscle mass you have, the higher your BMR, which is why I strongly encourage weight training!

It may sound tedious to count calories, but in the beginning, I personally feel it’s necessary.  With time, it becomes second-nature as you will be more familiar with the nutritional value of the foods you eat.


1.  First, you need to establish your BMR… how many calories do you burn at rest?

You will need your:
a.  weight (lbs)
b.  height (inches)
c.  age

FOR WOMEN –>  BMR = 665.09 + (4.35 x weight) + (4.7 x height) – (4.67 x age)

FOR MEN –>  BMR = 66.47+ (6.23 x weight) + (12.9 x height) – (6.75 x age)

2.  Next, you need to multiply your BMR by your activity factor – check table below:

BMR Formula

For example, if you are female, 140 lbs, 5’4 tall (64 inches), and 25 years old, your BMR is 
665.09 + (4.35 x 140) + (4.7 x 64) – (4.67 x 25) = 1458.14

If you workout 4 times per week:
BMR = 1458.14 x 1.55 (moderate activity) = 2260

Therefore, you can intake 2260 calories per day and maintain your current weight.

Now if you want to lose weight….
To lose 1 lb per week, you need to cut 3500 calories from your total per week (or 500 calories per day).

Therefore, 2260 – 500 = 1760

SO TO LOSE 1 LB PER WEEK, YOU WOULD NEED 1760 CALORIES PER DAY, based on your age, current weight and activity level.

**NOTE:  The formulas derived are not set in stone, so most importantly, listen to your body!

Now let’s not focus too much on weight loss, but rather FAT LOSS.  That’s when food quality starts to be a HUGE factor!


Your Bootcamp Coaches!


5 Responses to “The burning question…answered!”

  1. Dora Suarez Says:

    Won’t be joining the Sole Sister’s run as I’m going to be optimistic 2 more teams will join us for a SundayChallengeFunday. Otherwise, Chawndra, Marissa, Sunilda & Yesenia, maybe we can still meet up at WOFB and weight train? Would you be game?


  2. Gabriela Rivera Says:

    At what time Rima?

    Gabby Rivera Sent from iPhone

    On Nov 13, 2013, at 11:07 AM, Miami Women-Only Fitness Bootcamp wrote: Rima Avellan posted: ” HEY LADIES! SOLE SISTERS – We’ll be meeting at our usual spot, in the parking lot at the foot of the KEY BISCAYNE BRIDGE at 7 am (closest to toll). If you want to carpool from FFA, l”


  3. Cindy Says:

    I would like to carpool from FFA since I’m not familiar with the park and it will be my first time running the bridge


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: