Rapid/Safe weight loss formula

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First you need to know your BMR- Basal Metabolic Rate [The amount of calories your body would burn if you did nothing but rest all day]. This figure is the amount of calories you need to consume to maintain your present state.

To calculate:

Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

E.g. Laura 655 + (4.35 * 130) + (4.7 *63.3) – (4.7 *19)=1428

Activity level [How much you burn doing other things e.g. excercise )

E.g. Laura burns 1000 calories through walking and going to the gym

To maintain her current weight[130lbs] she needs 2428 calories daily

To lose 1lb/ 0.4 kg a week= Current Daily calorie intake- 500

To lose 2lb/0.9 kg a week= Current Daily calories intake – 1000

E.g. Laura wants to lose 0.9kg weekly, so she needs 2428- 1000 = 1428 calories a day 

Laura needs to alter her nutrition in line with her goal.

E.g. Muscle gain and fat loss

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There are applications that calculate your BMR for you and make it easier to keep track of your nutrition and fitness goals.

I use MyFitnessPal- Best thing since sliced bread!