Have you hit a plateau in your weight loss? Do you feel like your numbers just aren't cutting it anymore? Do you want to spice it up a bit?
Then you may want to check this out! In order to help you lose weight you may need to create a Calorie Deficit. Each pound you lose in a week is equal to 500 calories a day. Keep in mind that we should not lose more than 2 pounds per week, to stay with in a healthy weight loss.
The following chart is very long and wordy (I apologize for that)=) But it explains how and why it works. For a quick and easy calculation I have created an Excel sheet to share with all of you! Simply SparkMail me your e-mail address and I will be more than happy to send it to you!
This chart is meant to help you calculate where your calories in should be in relationship to your calories out. You can also track your numbers every day in our Team Goals section.
Also, please make sure you do not go under a healthy caloric range - 1200 for women and 1500 for men. This can cause many health issues not to mention make you actually stop losing weight.
~~~~~ Here is the long version for you! ~~~~~
Your Basal Metabolic Rate (BMR) is a measure of the energy your body uses in normal, everyday functions, like digesting food, moving your lungs and pumping your heart. This maintenance level is the minimum number of calories your body needs in order to function.
Female BMR = (weight x 4.36)+(height x 4.57)-(age x 4.7)+655
Male BMR = (weight x 6.23)+(height x 12.7)-(age x 6.8)+66
Weight - 181.6
Height - 5'2" (62 inches)
Age - 32
(181.6 x 4.36)+(62 x 4.57)-(32 x 4.7)+655 = BMR
(792)+(283)-(150)+655 = 1580 BMR
Total Daily Energy Expenditure (TDEE)
This is the number of calories you need to consume at your energy level to stay the same weight you are right now. To calculate choose your weekly activity level below. Be sure you are very honest with this. The higher your activity level the more calories you can consume. If you don't meet this level you will have consumed too many calories!
Sedentary = BMR x 1.2 (little or no exercise, desk job)
Lightly Active = BMR x 1.375 (light exercise/sports 1-3 days/wk)
Moderate Active = BMR x 1.55 (moderate exercise/sports 3-5 days/wk)
Very Active = BMR x 1.725 (hard exercise/sports 6-7 days/wk)
Extremely Active = BMR x 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, etc.)
TDEE = BMR x 1.375
2172 = 1580 x 1.375
In order to lose one pound a week you need to reduce your calories in by 500 a day. This is your Calorie Goal.
Example: 2172-500= 1672
This would be your maximum calories for the day and you would be on your way to losing a pound a week. In order to lose two pounds a week we need to create a calorie deficit. Once you have calculated all of the above you can then easily calculate your deficit each day.
Calorie Deficit Equation:
CDE = Calorie Goal + Calories Burned - Calories Consumed
Calorie Goal - 1672
Calories Burned - 525 (found on your fitness tracker)
Calories Consumed - 1499
1672+525-1499= 698 Calorie Deficit
In this example you will have lost an additional pound by the end of the week if this is done daily. Since these numbers will change on a daily basis we can track them on our Team Goals each day. But please make sure you are not going below your 1200 calories a day for women and 1500 calories a day for men.
Feel free to do your calculating on this thread and any questions you may have. I will be posting mine also. As always please feel free to e-mail me directly and I will help you with your calculating.
Edited by: MEGSAMAMA at: 8/12/2009 (14:54)
| current weight: 181.0