08/26/2008 13:34
Part II of PROOF! You CAN eat 28 points per day...!
The absolute simplest way to figure out how many calories you need to lose 1 pound per week is:
1) First, figure out your BMI. The formula for this is: (Your weight in lbs/(your height X your height)) X 703.1 (NOTE: 18.5-24.9 is the healthy weight range.)
2) THEN what you do is: Multiply your weight in lbs by: 11 (if your BMI is under 24.9), 10 (if it's under 30) or 9 (if it's above 30)
3) THEN, multiply that number by your "activity factor" (below):
Activity factors:
1.1 - not active, never exercise
1.2 - exercise 1 day a week
1.3 - exercise 2-4 days a week
1.4 - exercise 5 days a week
1.7 exercise every day
E.g., ME!, Even if I get down to 150 lbs at 64.5 inches (5 foot 4.5 inches), as long as I exercise for an hour at least 3 days a week:
BMI: 150/(64.5x64.5) x 703.1 = 25.35
Then: 150 x 10 =1,500
Then: 1,500 x 1.3 = 1,950
So I would need 1,950 calories a day - to MAINTAIN a weight of 150 lbs., provided I work out at least 1 hour for 3 days per week.
4) To LOSE 1 lb. per week, I should eat 500 cals. less than that; so 1950 - 500 = 1,450 calories per day to LOSE 1 lb./week at 150 lbs.
See? Once I get below 150, I would probably start working out 5 days per week in order to be able to keep my intake at 1,400 per day.
So what's the BOTTOM LINE? There are only TWO key factors to remember to make this really, really work: 1) Write down EVERYTHING you eat to include in your daily totals so you don't go OVER (mints, gum, fish oil capsules, Crystal Light, etc.) and 2) Activity, Activity, Activity! (Work out for an hour at least 3 times per week and it's SO EASY!) There is absolutely no reason why I shouldn't be able to continue to lose at least 1 pound (average) per week so long as I don't average over 1,400 calories per day & I work out at least 3 times per week!
Once I got used to it, I've found that 1,400 calories per day is PLENTY! It's even enough for the occasional treat, your glass of wine with dinner or even a real "splurge" once in a while, provided you make up for it without "starving" yourself and keep up your activity level. I've proven this many times over in the past six months, and that means YOU can, too!
Enjoy the journey!