How Many Calories Should I Consume as a Sedentary Exam Taker? - Family Medicine

More Info

---

To determine how many calories you should consume as a sedentary exam taker, we need to consider several factors, including your height, weight, body fat percentage, and activity level. Based on the information you've provided—158 cm tall, weighing 62 kg, and having a body fat percentage of 35%—we can estimate your caloric needs.

1. Caloric Needs: For a sedentary lifestyle, the estimated daily caloric intake can be calculated using the Mifflin-St Jeor equation, which is a commonly used method to estimate basal metabolic rate (BMR). The BMR is then multiplied by an activity factor to determine total daily energy expenditure (TDEE).

- Mifflin-St Jeor Equation for Women:
\[
BMR = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age (years)} - 161
\]
- Assuming you are around 25 years old (please adjust according to your actual age), your BMR would be approximately:
\[
BMR = 10 \times 62 + 6.25 \times 158 - 5 \times 25 - 161 \approx 1,300 \text{ calories/day}
\]
- For a sedentary lifestyle, multiply the BMR by 1.2:
\[
TDEE \approx 1,300 \times 1.2 \approx 1,560 \text{ calories/day}
\]
Therefore, you should aim for around 1,500 to 1,600 calories per day to maintain your current weight. If you are looking to lose weight, a deficit of 500 calories per day is generally recommended, leading to a target of about 1,000 to 1,100 calories per day. However, consuming fewer than 1,200 calories daily can be unhealthy and may not provide sufficient nutrients.

2. Mood and Medication: You mentioned feeling exceptionally depressed and fatigued after stopping your medication (Nometine). It's important to understand that medications for mood disorders can have withdrawal effects or may require time to stabilize your mood. If you are feeling unusually low, it may be beneficial to consult your healthcare provider about your symptoms and the possibility of adjusting your medication or exploring other therapeutic options.

3. Breathing and Stress: The experience of unconsciously stopping your breath and then needing to take deep breaths can be a common response to stress and anxiety. This phenomenon is often linked to the body's fight-or-flight response, where stress can lead to shallow breathing or breath-holding. While it is normal to experience this occasionally, if it becomes frequent or bothersome, it may be helpful to practice relaxation techniques such as mindfulness, meditation, or yoga. These practices can help you become more aware of your breathing patterns and promote a sense of calm.

In summary, aim for a caloric intake of around 1,500 to 1,600 calories per day for maintenance, and consider a slight deficit if weight loss is your goal. Monitor your mood closely, especially when adjusting medications, and don't hesitate to reach out to your healthcare provider for support. Lastly, practicing stress management techniques can help alleviate the symptoms of anxiety and improve your overall well-being.