Monday, April 21, 2014
If you ever want to figure out your daily calorie intake to lose 1 lb. per week here is the equation: (Spark does this for you, but it's kind of fun to know on your own)
Add a zero to your body weight, mine is 166 + 0 = 1660
Add 20% for extra daily activity + 332
Daily caloric rate = 1992
Now subtract 500 calories a day by eating less
or by burning 500 calories through exercise - 500
Total = 1492
This is my calorie range to aim for for the day.......as your weight goes down you want to keep refiguring this calculation so you don't hit a plateau. Of course, once you get down to the 140's or below... you would not want to be going as low as -500 for calorie intake, because then you would be below 1200 cal. a day food......you would want to just use a calorie range to maintain that weight, or increase exercise a bit-to not plateau.
584 is my new goal for calorie burns per day......I did some calculations this morning and came up with that number by dividing 3,500 calories burned by 6 days a week. It came to 583.333 so i rounded it up anyway. I want Sundays to be "extra credit" days....so I plan on having my calories burned per week in by Saturday! I know I can do this! I know I can do this! I know I can do this!