Weightloss Made Simple

Calories

My first step in starting a diet was to determine how many calories I needed once I reached my ideal weight. The calculator above should provide an estimate. There is also a formula that can help you to determine how many calories you need. First, start with your target weight in pounds. Let's say you want to weigh 170. Multiply your weight by 10.91(men) or 9.82(women) to get the number of calories that you need at your resting metabolic rate.

1. 170 x 10.91 = 1854.70

Normally, you burn more calories than what is needed for your resting metabolic rate. The number you just derived would be the number of calories you would burn if you were in a coma. So, you may want to multiply that number by at least 1.20. If you workout that day, you can either multiply that number by a higher factor 1.3-1.5, or you can just add the number of calories burned during the workout.

2. 1854.70 x 1.2 = 2225.64

3. 2225.64 + 300 = 2525.64

If you workout the day you calculate your calories, you may need an extra 300-500 calories to maintain your weight. You may wish to consider averaging your calorie needs and eating the same amount of calories each day.

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Now, let's say you are a woman who wants to weigh 136.

1. 136 x 9.82 = 1335.52

2. 1335.52 x 1.2 = 1602.62

3. 1602.62 + 300 = 1902.62 for days you workout.

These figures are best used as estimates only. If you are having problems losing weight, you may want to adjust your intake of calories accordingly. Just keep in mind that in order to lose ONE pound, you generally have to have a deficit of 3,500 calories. This means that if you lose one pound a week, you have a deficit of 500 calories per day. Losing weight is a long-term process. Just remember that you shouldn't cut back on your diet too severely. If you do, you risk health problems. Also, you are likely to slow down your metabolism.

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Why are the last pounds the hardest to go?

Have you ever heard the saying that the last pounds are the hardest to go? There is a good reason for that. The reason is that when you are successfully dieting, your calorie deficit goes down as you lose weight. Let's take a gross example. Let's say that you weight 300 pounds, and you want to weigh 150 pounds. To weight 300 pounds, you have to be taking in 3927 calories per day. To weigh 150 pounds, you need 1969 calories. Now, let's say you stick to a daily diet of 1900 calories. When you start, you have a deficit of 1927 calories a day! This means you should lose almost four pounds a week. But what about when you are 200 pounds? Then you need 2618 calories per day. Your daily deficit is only 718 calories per day. This means your weight loss has slowed to about 1 ½ pounds per week. This is because your calorie deficit shrinks as you lose weight. If you wanted to keep up the same rate of weight loss, you would have to cut your diet to keep your deficit the same. This is not necessarily a good idea. Most doctors would tell you that you should lose weight at ½ lb to 2 lbs per week.