![]() ![]() ![]() ![]() Many people go days consuming more than their body needs and end up scratching their heads when the pounds start to pack on. Remember, weight gain and weight loss is all about calories in vs. You’d need a 3500 calorie deficit to lose ONE pound, so if you have a 500 calorie deficit for 1 week (7 days), you should lose 1 pound per week. ![]() For example, if your daily caloric number is 1800 calories (based on your activity level), shoot for a 200-500 calorie deficit for weight loss (eat between 1300-1600 calories). *NOTE: To lose weight, you’ll need to eat LESS than you burn. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9.If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725.If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55.If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375.If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2.To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: Once you have your BMR number, you’ll need to find out what your daily caloric needs are based on your “activity level.” The number is based on your age, height and weight, you can click HERE: to access the calculator. The BMR Calculator will calculate your Basal Metabolic Rate (BMR) the number of calories you’d burn if you stayed in bed all day. I calculated my “BMR.” You use energy no matter what you’re doing, even when resting.Check out what helped me lose over 45 pounds. From creating a meal log to setting short term goals, it is important to establish a good foundation before you get started. If you are truly dedicated to transforming your body, I have 5 things you should know. Targeted calories intake will be 2759 (From Step 5 recalculation) – 1617 = 1142 calories per day, which is within the minimum acceptable limit.ħ.Your level of exercise: 5 days exercise of brisk walking for an hour each time to ensure the BMR is up to the targeted BMR.Every great accomplishment starts with the decision to commit.If activity level is increased to moderatetely active (moderate exercise/sports 3-5 days/week): total daily calorie needs is 1780*1.55 = 2759.To solve raise the calories intake we need to either increase the targeted weight lose duration or increase activity level.Reducing to below 1000-1200 calories per day is not healthy. Targeted calories intake will be 2447 (From Step 5) – 1617 = 830 calories.To lose 0.21 Kg/ Day, this is equivalent to 1617 negative calories per day (0.21*7700 calories/kg=1617).BMR (Basal Metabolic Rate) : 1780 calories per day, consider a lightly active (light exercise/sports 1-3 days/week), total daily calorie needs is 1780*1.375 = 2447.5.BMI (Body Mass Index) : 34.60 kg/m2 (Obese Class 1).1.47 Kg/week, healthy weight loss is recommended at 1 Kg/week only) When you want to reach the targeted weight : 150 days ( Lose 0.21 Kg/ Day, i.e.Using the input data to calculate the following : ![]()
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