Calories To Lose Weight
Sunday, October 4th, 2009Calories To Lose Weight
In order to lose weight you need to expend more calories than you consume. That is why it is important to know the amount of calories to lose weight specific to you. Pretty simple concept right? Then why do people have so many problems dieting? This can be a variety of reasons, here are a few.
- They choose an unrealistic diet that they cannot follow
- They cut their calories too much and the body goes into starvation mode
- They do not follow through with the diet
Although I am not a nutritionist, I can give you a starting point on how to lose weight. The idea behind this is to figure out, specific to you, the amount of Calories To Lose Weight.
Before I give you the formula on calories to lose weight I want to impress upon you the importance of this number. It is my belief that when people start a diet they cut too many calories. When they do this your body thinks that it is going to starve and literally slow your metabolism. If this is continued, your body will store the foods that you eat as fat in fear that less food is coming. We need to avoid this at all cost.
How do I figure out how many calories I need to lose weight?
One of the best and easiest ways to figure out the calories to lose weight is using then BMR. BMR stands for Basel Metabolic Rate. This formula gives you the amount of calories you need to consume to maintain your current weight if you did nothing but lie in bed all day. Knowing this number you then can use a activity multiplier to give a great estimate in how many calories you actually consume.
Once you have the calories that you actually consume you then can manipulate that number for weight loss.
You need to expend 3500 calories to lose a pound of fat. A simple formula is to consume 500 less calories a day while exercising and expending 500 more. This will give you a 1000 calorie deficit per day resulting in 7000 calorie deficit per week. This should equal a 2 lb per week weight loss.
I would like to say that just by following this example you will get to where you want to go. Unfortunately your body does not like change and it will try to adapt. There are methods out there to avoid this. But it is outside the scope of this article. If you would like more information on one of the internet best programs CLICK HERE for the Internet Top Diet Program.
To figure out your BMR I recommend using a formula that incorporates body fat. This will give you a more accurate number for calories to lose weight. So the first thing we need to do is find our body fat. All variables are in either lbs or inches. If you want to download a program to do this for you CLICK HERE.
Calories To Lose Weight Formula
Body Fat for Men
Lean Body Mass = (Weight * 94.42) – (Waist * 4.15)
Body Fat Weight = Weight – Lean Body Mass
Body Fat = (Body Fat Weight * 100) / Weight
Body Fat for Women
Factor 1 = (Total body weight x 0.732) + 8.987
Factor 2 = Wrist measurement (at fullest point) / 3.140
Factor 3 = Waist measurement (at naval) x 0.157
Factor 4 = Hip measurement (at fullest point) x 0.249
Factor 5 = Forearm measurement (at fullest point) x 0.434
Lean Body Mass = Factor 1 + Factor 2 – Factor 3 – Factor 4 + Factor 5
Body Fat Weight = Total bodyweight – Lean Body Mass
Body Fat Percentage = (Body Fat Weight x 100) / total bodyweight
To Figure out your BMR we need our lean body mass in kg
Lean Body Mass in kg = LeanBodyMass / 2.2
BMR = 370 + (21.6 * Lean Body Mass in kg)
Finally we need to multiply this number by our activity
Sedentary = BMR * 1.2
Light Activity = BMR * 1.375
Moderately Activity = BMR * 1.55
Very Active = BMR * 1.725
Extremely Active = BMR * 1.9
Once you have this number you need subtract you will have the amount of calories to maintain your weight at your current activity level. From this point you just need to subtract 500 calories to get put you in a calorie deficient consumption.
If you prefer a quicker method you can download my free body fat and BMR calculator Just Click Here to download. The program needs Microsoft framework 3.5 to run. If this is not on your computer it will prompt you to install.
From here you need to monitor your weight weekly and make adjustments if needed. This with exercise should yield 2 lbs or fat lose a week starting out. There are more techniques out there to lose weight faster. I am not a nutritionist, so I feel I am not qualified to give out this information.
I do how ever want to point you in the right direction. This is the internet’s best program for rapid weight loss and it has helped thousands. If you are serious about losing weight fast this is the program for you.
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Thanks For Reading
