BMR (metric) = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5 BMR (imperial) = (4.536 × weight in pounds) + (15.88 × height in inches) – (5 × age) + 5
BMR for women
BMR (metric) = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161 BMR (imperial) = (4.536 × weight in pounds) + (15.88 × height in inches) – (5 × age) – 161
Step 2: Calculate Activity Level
Once you’ve worked out your BMR, you can calculate your daily calorie requirement by multiplying your BMR by one of the following activity level factors:
If you are sedentary (little or no exercise) Calories Per Day = BMR x 1.2
If you are lightly active (light exercise or sports 1-3 days/week) Calories Per Day = BMR x 1.375
If you are moderately active (moderate exercise 3-5 days/week) Calories Per Day = BMR x 1.55
If you are very active (hard exercise 6-7 days/week) Calories Per Day = BMR x 1.725
If you are super active (very hard exercise and a physical job) Calories Per Day = BMR x 1.9
BMR X Activity Level will give you estimated Maintenance Calories. Maintenance calories are the number of calories you need to maintain your weight. Understand this is just an estimate. There are a number of variables to consider that could account for this value being higher or lower.
Step 3: Determine Macros
Multiple overall calories by the percentage you want to come from protein.
Multiple overall calories by the percentage you want to come from fat.
When protein and fat has been determined then the remaining calories are assigned to carbs. The calculation would be Total Calories – (Protein Calories + Fat Calories) = Carb Calories divided by 4.
Determine Macros for Weight Loss
Now that you have decided what your maintenance macros you can decide your deficiency. Typically people choose between a 250-500 calorie deficiency.
To determine your deficiency macros, subtract 250-500 calories from your maintenance calories. Next, follow step 3 above to determine your macro breakdown.
You have let the food flag fly and have been eating so many calories you have put on a few extra pounds that have you feeling uncomfortable in your own skin. How do you go about dropping the weight?
You stop eating out and start preparing your own meals. Many restaurants and fast food establishments add extra calories to your meal in the form of butter, oils, high fatty cuts of meat, saturated fats, sugars and processed ingredients. One meal out may be your entire calories needs for one day. Just by reducing your meals out you can cut more than half of your calories and sodium intake for the week. This can result in changes in your weight. A well balance diet can help develop good eating habits and improve overall health.
You do a detox, cleanse or eliminate foods. This method is where you are eliminating a food or food group from your diet. Essentially you are cutting your daily calorie intake which results in a weight loss. This method will allow you to lose weight however it is not sustainable long term. Once you have drop x number of pounds or get sick not eating foods you enjoy you will reintroduce the eliminated foods and put some if not all or more weight back on. Another option and long term solution might be flexible dieting.
You begin to incorporate exercise into your life. Incorporating exercise allows for you to burn calories which results in weight loss. For example if you need 1600 calories each day and you burn 300 calories through exercise you are in a calorie deficiency which will result in weight loss. However, in some cases people take it to the extreme or incorporate more exercises than they can sustain over time and essential burn out and revert to no exercise. Focus on 1 hr of strength training because hours of cardio is not the answer.
So what happens when you start these new changes and you drop 10 lbs in a week and then the weeks after it doesn’t come off as easily? You start getting discouraged and you fall back into those old eating patterns and start missing workouts. So what happened in the first week(s) that stop working? Well that initially weight that just fell off is what I like to call Motivational Weight. Motivational weight is the water weight that your body was storing from your previous food choices. Motivational weight gets you started on your weight loss journey and keeps you engaged for awhile hoping the new habits stick.
How do you stick with it when the weight doesn’t appear to be coming off?
If you are going to start making changes in diet and start exercising take it slow. Make small changes like eat more green leafy vegetables each day or exercise 2-3 times a week. Making small changes are easier to stick with over time then trying to change everything at once.
Take progress pictures. We are the last ones to see our progress because it is happening slowly but progress is progress
Realize just because the scale hasn’t moved doesn’t mean your body isn’t changing. You could be putting on lean muscle while losing body fat.
Focus on non-scale victories. Do you clothes fit differently, are you getting more compliments, are you stronger, can you breathe easier, or have more energy
Understand that losing weight slowly is the best way for your body to adjust to the changes so you don’t end up with alot of loose skin.
Drink more water, eat more fiber and cut back on sodium intake. All these things will help your body release excess water your body is holding on to.
Hopefully I have provided some insight into weight loss. My methods for losing weight is a flexible diet, heavy lifting minimal amounts of cardio. If you want to learn more contact me for training.