Losing Weight is Not Magic: Get the Numbers

Get the Numbers

Before you get started you need to weight yourself in pounds and measure yourself in inches.

                                Weight: _________                            Inches: _________

Body Mass Index (BMI) is a weight-to-height ratio. Normal is a BMI 18 to 25, overweight is a BMI greater than 25; obese is a BMI greater than 30. BMI can be found using the following formula: BMI = (Weight in Pounds / (Height in Inches x Height in Inches)) x 703                _________

Basal Metabolic Rate (BMR) is the rate at which the body uses energy while at rest to keep vital functions going, such as breathing and keeping warm. This is the minimum amount of energy needed each day. BMR can be found using the following formula:
BMR = 655 + (4.35 x weight) + (4.7 x height) – (4.7 x age in years)               _________

Body Fat Percentage takes in account of many factors for women. Use a measuring tape and the following formulas:
Factor 1: (Weight in pounds x 0.732) + 8.987                    _________
Factor 2: Wrist measurement (at fullest point) / 3.140          _________
Factor 3: Waist measurement (at naval) x 0.157                  _________
Factor 4: Hip measurement (at fullest point) x 0.249            _________
Factor 5: Forearm measurement (at fullest point) x 0.43      _________
Lean Body Mass (LBM): F1 + F2 – F3 – F4 + F5             _________
Body Fat Weight (BFW): Weight – LBM                           _________
Body Fat Percentage: (BFW x 100) / Weight                     _________

To determine your daily calorie needs (DCN), find your appropriate activity factor, as follows:
If you are sedentary (little or no exercise): 1.2
If you are lightly active (light exercise/sports 1-3 days/week): 1.375
If you are moderately active (moderate exercise/sports 3-5 days/week): 1.55
If you are very active (hard exercise/sports 6-7 days a week): 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training): 1.9

BMR________ x Activity Level __________ = DCN _________

To maintain weight, one must (–) burn and (+) eat a sum of calories equal to your DCN. A healthy amount of weight to lose is 1-2 pounds a week at most. One pound is equal to 3500 calories. So to burn one pound a week, you must create a calorie deficit of 3500 calories, or about 500 calories a day. This can be done by DNC – 500 (less calories in food) x 7 days, or DNC – 300 (less calories in food) – 200 (calories burned working out) x 7, or any other such combination.

It has been said that the best way to eat less and not kill your metabolism is to eat smaller meals, more frequently. So eat within one hour of waking up and then every 3-4 hours, making sure your last meal is no less than 2 hours before you go to bed. 

Check out the rest of the series Losing Weight in Not Magic pages:
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