Thursday, May 27, 2010

Weight Loss Is A Formula You Can Actually Calculate!

I learned from another blogger, weight loss is all about math formulas ...
Here is the formula to calculate BMR ...
9.99 x (weight kg) + 6.25 x (height cm) - 4.92 x (age) +5 if male or -161 if female
Here is the simple math equation ...
I am a 203 lb.(92.08 kg) woman, 5' 3"(160 cm) tall, and 24 years old.

[9.99 * 92.08 (wt kg) + 6.25 * 160 (ht cm) – [4.92 * 24 (age)] -161(female)
[919.88 + 1,000 - 118.08 - 161] = 1,640.8 BMI
My BMI = 1640.8
and since we don't sleep 24 hrs a day, we need to multiply the number by our active lifestyle ...
Activity Level Multiplier
Little to no exercise (sedentary) 1.2
Light exercise (1-3 times a week) 1.375
Moderate exercise (3-5 times a week) 1.55
Heavy exercise (6-7 times a week) 1.725
Extra heavy exercise (twice a day) 1.9

In my case, it's 1640.8 x 1.725 = 2,830 which is the number of calories I would need daily to maintain my 203 lb weight.
BUT I want to LOSE weight ...
Ok, so I know that my daily needs are 2,830 calories.
So then how do I lose weight?? How many calories do I need to cut back to lose 1 lb??
I learned 3,500 calories = 1 lb.

So, say I cut back 500 calories per day for 1 week... 500 calories x 7 days per week = 3500 which equal 1lb of weight loss.
But I don't want to lose 1 lb per week. I want to lose MORE!!
My diet is 1200 calories daily ...
so, that's cutting back 1,630 calories per day x 7 days per week = 11,410 calories per week
11,410 / 3,500 = 3.26 pounds lost per week. Still not enough for me! I wanna lose 5 lb per week!
I need to lose 70 lbs and if I lose 5 lbs per week, it'll take me 14 weeks to reach my goal!!
So, if I succeed every week, I will reach my goal of 133 lb. on Thursday, September 2!!
Now, let's look at exercise ...
I burn 600 calories on the treadmill in 1 hour, 6 times a week = 3,600 (1 lb)
if i consume 1200 calories then burn 600 calories, I'm left with 600 calories...
2,830 (calories needed daily to maintain weight)
2,230 (number of calories not consumed) x 7 days per week = 15,610 calories
15,610 / 3,500 = 4.46 lbs lost per week!! At this rate, I would reach my goal in about 16 weeks!! September 16!! About 4 months from now - not bad!

1 comment:

  1. Glad you found my blog. All the formulas I got from a word document someone here in town emailed me. I'd love to pass that on to you. It makes understanding weightloss so much easier to figure out. And I have another article which gives you the METS for each activity.
    Just leave me your email and I'd love to pass it on to you!! I'm excited to follow you on your journey as well!

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