The amount of weight you lose is quite relevant to the amount of calories you consume daily, compared to your level of physical activity. The formula is quite simple: to lose weight, you need to consume fewer calories than you currently do. So, how do you figure out how many calories you need to consume in a 24-hour period? There are a few methods for calculating this, and the simplest method is to use your current body weight as your multiplier:
Step 1: Figure out your maintenance level.
The average caloric maintenance level for women is 2000 – 2100, and for men it is 2700 – 2900 daily. However, you can determine your average maintenance level by multiplying your current weight by 15 (your maintenance level is 15 calories for each pound). So, for example, if you weigh 180 lbs, you would multiply 180 X 15 to get a maintenance level of 2700.
Step 2: Figure out your maintenance level decrease.
Since your maintenance level is 2700, you obviously need to decrease that to shed pounds. The average amount to decrease your levels by is 2 -3 calories per pound. Therefore, you would require about 13 calories for each pound of weight. Example; 180 x 13 = 2340.
At first sight, anyone can see that this particular method is not completely accurate since it omits the other important factors such as physical activity, age, gender, lean body mass, and height and simply focuses on weight. A better method considers all of these factors to determine the basal metabolic rate, and then multiplying in activity levels. The formula used here was developed by Harris Benedict:
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)
Example:
A woman who is 35 years old, weighs 180 lbs (or 81.6 kg as 1 pound is equivalent to 0.45 kilograms) and is 5’6″ (167 cm – *see note below about determining height in centimeters) would use the formula like this:
655 + (9.6 x 81.6) + (1.8 x 167) – (4.7 x 35)
=655 + 783.36 + 300.6 – 164.5
=1574.46
*Formula for calculating height in centimeters:
Feet x 12″ (1 foot) + inches
=inches x 2.54
=centimeters
eg;
5’6″ = 5′ x 12″ + 6″
=66 x 2.54
=167
Once you have figured out your BMR, you can multiply it by your physical activity rate using this guide:
Sedentary = BMR X 1.2 (little or no exercise)
Lightly active = BMR X 1.375 (light exercise 1-3 days/wk)
Moderately active = BMR X 1.55 (moderate exercise 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise 6-7 days/wk)
Extremely active = BMR X 1.9 (hard daily exercise)
So, a sedentary 35 year old woman who weighs 180 lbs and is 5’6″ would have a maintenance level of (1574.46 x 1.2 =) 1889.35.
As you can see, there is a significant difference in the results of the two methods. The second method does require more time and calculation, but the results are far more accurate.
Now that you have a number to work with, how much should you decrease your daily caloric intake by? Naturally, the amount will depend a lot on how much a person really needs to lose, and how much time is allotted for the loss. This is usually only applicable in cases where significant and quick weight loss is a health requirement. On the average, one should aim their caloric decrease at 15-20% of their maintenance level. That 35 year old woman needs to have a daily caloric intake of about 1605.95.
No related posts.
Online Fitness Program: TVs toughest fitness guru wants you to lose weight with a free plan
