Do the Math

How many calories do you need to LOSE WEIGHTand GET TO YOUR GOAL?

1 pound of fat is equal to 3,500 calories, which is a large number and proves why consistency is key with weight loss. Just being deficient in 500 calories daily can drop 1 lb a week, so cutting out 250 calories with your food intake and burning 250 calories daily you can achieve your goal.

Healthy weight loss = 1-2 lb per week to avoid burning lean muscle mass. Fad diets or quick weight loss is not healthy for your body because lean muscle mass is lost. So when people gain the weight back, and they do; they gain it back as fat and end up fatter than they were before their "diet".

Lean muscle mass is like a furnace that is constantly burning. For every pound of lean muscle mass gained you can burn an average of 50-70 more calories a day by doing nothing - just sitting on the couch or at your desk. Therefore, to lose weight and keep it off the strength training is crucial to speed up your metabolism.

As far as weight loss, there has to be a deficiency to drop lbs, if you are burning more calories than your are intaking then the weight will come off.

Do the math
Calculating BMR (Basil Metabolic Rate- how many calories you burn without exercise)

Step 1 - Plug your info into the formula

655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR

Step 2- Take your BMR (that you just figured out) and times it by your physical activity

• Sedentary: BMR x 20%
• Active: (2-3x per week): BMR x 30%
• Moderately: (Active Most Days 4-5x per week) BMR x 40%
• Very Active: (Daily Prolonged 6-7x per week) BMR x 50%

Step 3 - Add the number you get from step 2 and your BMR (number from step 1) together. This equals the number of calories to maintain your current weight.

Step 4- Take the number from step 3 and subtract your deficiency.

ex. 500 = calories to lose one pound

Example: A 25 year old female who is 5'6" and weights 150 pounds wants to lose 1 pound a week. She attends boot camp three times a week.

• Step 1: 655 + (4.3 x 150) + (4.7 x 66) - (4.7 x 25)
• Step 2: 655 + 645 + 310.2 - 117.5
• Step 3: BMR = 1,492.7
• Step 4: 1,492.7 x .30 = 447.81
• Step 5: 1,492.7 + 447.81= 1,940.51
• Step 6: 1,940.51-500= 1,440.51 She would need to consume 1,440.51 calories per day to lose one pound a week.
  
  * I recommend giving yourself a high number and a low number, so you have a range to stay within and still meet your goal. To keep your metabolism fast avoid dropping under 1,000-1,200 calories.