- How to calculate the calories per day you need versus what you are eating on "your program" to estimate the pounds that could be lost per week OR
- Why did I gain weight in the first place
The first link is an excellent write up on calculating your BMR (basal metabolic rate). The second is a site for calculating your BMI. I'll let you do the reading and then calculate your's...
http://263andcounting.com/how-to-calculate-you-calorie-intake-limit/ Thanks Tara!
So I calculated mine:
BMR = 1595 (just insert your stats into the BMI calculator)
Activity level selected = 1.55 I'll use 3-5 moderate exercise sessions per week
Calories per day to maintain my current weight (BMR*activity level) = 2472 calories
Current calorie target per day = 1200 calories
Calories deficit per day (2472 - 1200) = 1272
Estimated pounds loss / week = 2.5 ((2472*7) - (1200*7)) / 3500 = 2.5
A HA - A calorie total of 2472 for me to maintain my weight at a moderate activity level. No wonder I gained weight! I definitely ate over that amount a day plus I was not doing moderate exercise sooooo my real calorie maximum per day would be 1914!!!
Now that I have some information I believe this re-assures me that I should be seeing a weight loss per week if I maintain my eating and exercise plan. Now how much you loss can be dependent on other factors like fluid retention, illness, stress, etc. I expect to see fluctuations per week but the darn thing should work over time; patience and persistence is needed.
I hope you found this helpful. I'd appreciate any feedback regarding the information, have I misunderstood it?
Ta for today and be happy