This is what the Spies are working on this week...
Height: 5 feet, 1 inches (61 inches) (154.94 centimeters) (1.54 meters)
Current weight: 132lbs (60 kilograms)
Goal weight: 130 pounds
Fitness plan: 6 sessions of 30-60 minutes
You need to convert your height into
2) Centimeters (Multiply your inches by 2.54)
3) Meters (Move your decimal from your centimeters result 2 places to the left) Ex: 170 centimeters would be 1.7 meters
You need to convert your weight into kilograms. Divide your weight in pounds by 2.2 to get your weight in kilograms.
STEP 1: DETERMINE YOUR BMI
~ My weight in kilograms is 60
~ My height in meters is 1.54
~ My height squared is 2.37 (1.54 x 1.54)
BMI = weight (in kilograms) divided by height squared (in meters).
MY BMI = 25.32 I am at the edge of normal, 24.9 is normal.
STEP 2: SET YOUR WEIGHT LOSS GOAL
No fancy math here. Just decide how much weight you want to lose per week. Remember as a health and safety precaution Sparkpeople will not allow you to set a weight loss goal more aggressive than 2lbs per week.
MY WEIGHT LOSS GOAL = .5 lbs per week
Remember to go to your Sparkpeople settings and make sure your weight loss goal is entered correctly. Especially if you haven't updated goals since joining.
STEP 3: PLAN FOR FITNESS
Again, no fancy math here. Just look at your fitness log and see how many calories you are burning each week.
MY FITNESS PLAN = I work out 6 days and I burn an average of 1200 a week/7 days= 171.42
Make sure to review your goals on your fitness page of Spark to be sure they reflect your current fitness level.
STEP 4: DETERMINE YOUR BMR
Here is the calculation for females
Female BMR = 655 + (9.6 x weight in kg.) + (1.8 x height in cm.) – (4.7 x age in years)
Don't get all googly eyed. It is easy! Do not change ANY of the numbers that are already there. Simply replace the WORDS with your info that you wrote down in your stats up above. Like this:
BMR = 655 + (9.6 x 60) + (1.8 x 154.94) – (4.7 x 56) = ?
DO THE MATH IN PARENTHESIS FIRST! Like this:
BMR = 655 + (576) + (278.892) – (263.2) = 1246.692
MY BMR = 1246.692 This is how many calories that MY body needs to perform basic bodily functions at my current weight.
STEP #5: ACCOUNT FOR LIFESTYLE
Spark people assumes everyone is fairly sedentary. This simply means that you don't have an extremely physical job. Note that this also doesn't take fitness into account which you will add in later.
Sedentary lifestyle needs = BMR x 1.2
Look back to the previous step. You already figured out your BMR. Now multiply it by 1.2
MY LIFESTYLE NEEDS = 1246.692 x 1.2 = 1496
This is how many calories I need for my basic bodily functions PLUS basic lifestyle habits like getting out of bed, showering, brushing my teeth, eating meals etc.
STEP 6: DAILY CALORIE NEEDS
This is where you add in what you need for your fitness.
Daily Calorie Needs = Sedentary Needs (step 5) plus Daily Calorie Burn from Fitness (you wrote this down in step 3)
MY Sedentary Lifestyle Needs were 1496
MY Daily Fitness Calorie Burn is 171
MY DAILY CALORIE NEEDS = 1496 + 171 = 1667
This is how many calories I need for my basic body functions PLUS basic lifestyle habits PLUS my fitness plan.
STEP #7: ACCOUNT FOR WEIGHT LOSS
This is your last step!
~ One pound = 3,500 calories
~ Look back to step 2 at how many pounds per week you want to lose. Multiply that number by 3,500.
~ Divide that number by 7 to see how many calories you need to cut per day to achieve your weekly loss.
I want to lose .5 lbs per week (multiplied by 3, 500 = 1750 calories to cut per week.
divided by 7 = 250 calories to cut per day for weight loss. )
My Daily Calorie Needs were 1667 (step 6)
I need to cut 250 calories per day to lose .5 lbs per week
MY FINAL DAILY CALORIE NEED 1417
FINAL NOTE: I WILL HAVE TO REFIGURE THIS, my calories seem way to high.
Here is the Spark article that our team is using for this exercise were you will find more information including the male calculation for BMR, how Spark figures your range etc.