When starting a diet you need a starting point. Fat or weight loss basically boils down to consuming fewer calories than you expend. So the question becomes what that’s magic number. How do I find out the calories to lose weight for me?
One easy method is using the Basel Metabolic rate. This is the amount of calories that expend if you did nothing but lie in bed all day. Obviously, you do more than lie in bed all day. That is why you multiply this number by an activity multiplier. Now you should have a somewhat accurate number of the amount of calories you expend in one day.
So here is the formula:
Body Fat for Men
Lean Body Mass = (Weight * 94.42) – (Waist * 4.15)
Body Fat Weight = Weight – Lean Body Mass
Body Fat = (Body Fat Weight * 100) / Weight
Body Fat for Women
Factor 1 = (Total body weight 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 0.434
Lean Body Mass = Factor 1 + Factor 2 – Factor 3 – Factor 4 + Factor 5
Body Fat Weight = Total bodyweight – Lean Body Mass
Body Fat Percentage = (Body Fat Weight x 100) / total bodyweight
To Figure out your BMR we need our lean body mass in kg
Lean Body Mass in kg = LeanBodyMass / 2.2
BMR = 370 + (21.6 * Lean Body Mass in kg)
Finally we need to multiply this number by our activity
Sedentary = BMR * 1.2
Light Activity = BMR * 1.375
Moderately Activity = BMR * 1.55
Very Active = BMR * 1.725
Extremely Active = BMR * 1.9
Now that you have this number all you need to do is on average consume less than this. To give you an idea of how many calories to cut, there is 3500 calories in a pound of fat. That is why a lot people follow the idea of cutting 500 calories from this number a day. Then they exercise to expend another 500 calories. This will lead to 7000 less calories a week for a 2 lb per week weight loss.
Well I hope that you enjoyed this first post. I know that this may sound like work at first but in future post I will tell you how to make this process easier and in ways you do not have to count calories.
Talk to you soon.
PS - If you like abs exercises I just found some great ones. Check out this lower abs exercise site.
One easy method is using the Basel Metabolic rate. This is the amount of calories that expend if you did nothing but lie in bed all day. Obviously, you do more than lie in bed all day. That is why you multiply this number by an activity multiplier. Now you should have a somewhat accurate number of the amount of calories you expend in one day.
So here is the formula:
Body Fat for Men
Lean Body Mass = (Weight * 94.42) – (Waist * 4.15)
Body Fat Weight = Weight – Lean Body Mass
Body Fat = (Body Fat Weight * 100) / Weight
Body Fat for Women
Factor 1 = (Total body weight 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 0.434
Lean Body Mass = Factor 1 + Factor 2 – Factor 3 – Factor 4 + Factor 5
Body Fat Weight = Total bodyweight – Lean Body Mass
Body Fat Percentage = (Body Fat Weight x 100) / total bodyweight
To Figure out your BMR we need our lean body mass in kg
Lean Body Mass in kg = LeanBodyMass / 2.2
BMR = 370 + (21.6 * Lean Body Mass in kg)
Finally we need to multiply this number by our activity
Sedentary = BMR * 1.2
Light Activity = BMR * 1.375
Moderately Activity = BMR * 1.55
Very Active = BMR * 1.725
Extremely Active = BMR * 1.9
Now that you have this number all you need to do is on average consume less than this. To give you an idea of how many calories to cut, there is 3500 calories in a pound of fat. That is why a lot people follow the idea of cutting 500 calories from this number a day. Then they exercise to expend another 500 calories. This will lead to 7000 less calories a week for a 2 lb per week weight loss.
Well I hope that you enjoyed this first post. I know that this may sound like work at first but in future post I will tell you how to make this process easier and in ways you do not have to count calories.
Talk to you soon.
PS - If you like abs exercises I just found some great ones. Check out this lower abs exercise site.
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