Eating To Loose Weight

by chrispowellworkout on May 27, 2011

A. Your weight in pounds: __
B. Multiply A by 12 to get your basic calorie needs: __
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise): __
D. Strength training: Multiply the number of minutes you lift weights per week by 5: __
E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8: __
F. Add D and E, and divide by 7: __
G. Add C and F to get your daily calorie needs: __
H. Subtract 500 from G: __. This is your estimated daily calorie needs to lose 1 pound a week.

 

Completed Example
A. Your weight in pounds: _260_
B. Multiply A by 12 to get your basic calorie needs: _3120_
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise): _4992_
D. Strength training: Multiply the number of minutes you lift weights per week by 5: _900_(i.e. 180 min or 3 hrs/week)
E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8: _1920_ (i.e. 240 min or 4 hrs/week)
F. Add D and E, and divide by 7: _402_
G. Add C and F to get your daily calorie needs: _5394_
H. Subtract 500 from G: _4894_. This is your estimated daily calorie needs to lose 1 pound a week.

Just make sure the calories are from good sources like fresh fruits and vegetables with lots of lean protein. Avoid sugars, carbs, and excess fats!

 

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