To help me with my weight loss I need to know how many calories I take in and how many I expend with my goal being a minus daily figure, hence I am losing weight (durh!).
An important basic weight loss calculation is the BMR Calculation. This calculates your Basal Metabolic Rate (BMR) which is the number of calories you burn if you stay in bed all day. Which for me is 1901.1. Now I have a BMR figure I can calculate my Daily Calorie Needs based on my activity level. I lead a very sedentary life style so to work out how many calories I need to eat to maintain my current weight you multiply BMR by 1.2. In my case that give me 2281 calories.
Meaning I need to eat less than 2281 calories a day to lose weight (this does not take into consideration exercise routines).
**Important Note**
0.5 pounds of weight loss a week = -1750 calories = -250 calories a day
1 pound of weight loss a week = -3500 calories = -500 calories a day
1.5 pounds of weight loss a week = -5250 calories = -750 calories a day
2 pounds of weight loss a week = -7000 calories = -1000 calories a day
2.5 pounds of weight loss a week = -8750 calories = -1250 calories a day
3 pounds of weight loss a week = -10500 calories = -1500 calories a day
So if I was to reduce my food intake to 1500 calories a day would give me -781 calories everyday.
If I was to add an exercise regime to including aerobic and strength exercise which results in me burning an additional 500 calories. This means that I would have 1281 calories spare a day. Hence I would expect to see a minimum of 2.5 pounds weight loss.
As of Monday the 5th of January I will start my food, drink and exercise diary to start to monitoring what I am consuming and what is being burnt. By doing so will make me understand how much I am eating and also what I am eating.
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