BURN, BABY, BURN Can You Match the Food With the Exercise You’D Need to Burn It Off? Welcome to Link

“The Diet Detective,” by Charles Stuart Platkin, advises that you first determine your daily “calorie budget,” known in the world of dietitians as your resting or basal metabolic rate.

From there, use his guide, which includes carb, calorie and fat counts, in addition to exercise equivalents for more than 7,500 foods, to learn how to find lower-calorie food substitutions .

answers

Homemade pasta, cooked 8 minutes’ running

Hagen-Dazs strawberry ice cream 43 minutes’ dancing

Raw lettuce 1 minute swimming

Budweiser 21 minutes biking

Burger King Tendercrisp Chicken sandwich 265 minutes’ yoga

Calculate your basal or resting metabolic rate using Platkin’s method or go to health.discovery.com or www.bmi-calculator.net . Then use Platkin’s method to determine your “calorie budget.”

Platkin’s BMR and Calorie Budget calculator

Step 1

Calculate your resting or basal metabolic rate

Female: Multiply your weight by 10 , the number of calories burned per pound per day.

Male: Multiply your weight by 11 , the number of calories burned per pound per day.

Step 2

Calculate your calorie needs by multiplying your BMR by your activity factor. This will give you the recommended calorie needs for weight maintenance, not weight loss. Calories consumed above this calorie budget will require you to increase your activity to burn it off.

Sedentary 1.2, (You sit, drive, lie down or stand in one place for most of the day and don’t do any type of exercise.)

Light activity 1.3 to 1.4 (You’re sedentary for most of the day and do light activity such as walking, for no more than two hours daily.)

Moderate activity 1.5 (You’re on your feet most of the workday, with light lifting only, and do no structured exercise.)

Very active 1.6 to 1.7 (Your typical workday includes several hours of physical labor, such as light industry and construction- type jobs.)

Extreme activity 2 to 2.4 (You do heavy manual labor, Army or Marine recruit training or are a competitive athlete.) Source “The Diet Detective’s Count Down – 7,500 of Your Favorite Food Counts with Their Exercise Equivalents for Walking, Running, Biking, Swimming, Yoga, and Dance,” right, by Charles Stuart Platkin, $13

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