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# Harris Benedict Formula...results and thinking, thinking...

### Sunday, January 20, 2013

Today I received an email (thanks Roxy ) with a link to a formula on how to achieve our weight loss goals.

loseweightbuildmuscles.c
om/harris-benedict-bmr-cal
culator.html

So I entered in my info:

I am a 44yo female
current weight is 236.77 pounds
height is 5'2"
with a moderate activity level (I exercise every day doing 27 minutes of the 30 Day Shred and at least 30 minutes to a Walk Away the Pounds video).

My result is:
BMR is 1769 calories/day which is my Total Daily Energy Expenditure (TDEE)

The site states that if my goal is to burn fat i must eat 500 calories less than my TDEE

...so that means I must eat 1269 calories per day.

Spark says that my calorie range is 1200-1550 calories per day.

I clicked on the link that would tell me "what to eat as well as how much"
loseweightbuildmu
scles.com/muscle-building-
nutrition.html

If I want to burn fat and lose weight I must have a ratio of 40-30-30

which means...

Protein intake should be: 707 calories (1269x40%)
Carb intake should be: 381 calories (1269x30%)
Fat intake should be: 381 calories (1269x30%)

That means per day I would need to consume:

Protein: 176.75 grams (Spark says: 60-136)
Carbs: 95.25 grams (Spark says: 135-252)
Fat: 42 grams (Spark says: 60-136)

Looking at these values will totally change how I currently eat. I think that I will try this for a week and see my results. I need to write this out and re-evaluate my diet.

Right now for grains I will usually have either 1/2 cup of rice (22g carbs), 1/4 cup uncooked oatmeal (13.5g carbs), 1 slice bread (12.7g carbs), or a 2oz hot dog bun (28g carbs). This doesn't even include things like milk, yogurt, cheese, etc. that I eat right now...

So thinking, thinking, thinking....my homework today will be to look at the foods I regularly eat and compare them to the ratio amounts and then re-evaluate and re-adjust my eating habits/patterns.

Member Comments About This Blog Post
• BROOKRIVERS
Thanks for writing out what it'll look like in very clear terms -- re: percentages and calories for Protein/Carb/Fat intake etc.

Keep us posted for how it goes!

1786 days ago
• ROX5CAR
YES!!! You got it!!! So glad this will help you!! I would do it a bit longer than a week for the tryout, though....
1786 days ago
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Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.