![]() Protein is super important during weight loss. Talk to your doctor for more information. There are also medical conditions that can affect your calorie requirements, particularly anything to do with the thyroid. Your activity level is another factor, although I’ve already stated above how active you should be for these numbers to be accurate. Your BMR and calorie requirements can vary according to your age, gender, height, body fat percentage, and more. Or, to make it even easier, scroll back up and download the weight loss calorie calculator.Ībsolutely. Which is why you might as well save yourself time and use target weight in lb x12. Now let’s compare the target weight in lb x12 formula with this more “scientific” approach:įor the average American woman: 1800 (150 x 12) calories vs 1814 caloriesįor the average American man: 2124 (177 x 12) calories vs 2076 caloriesĪs you can see, the numbers are super close, within 50 calories, which is barely going to affect your rate of weight loss. The average American man would need to eat 2576 - 500 = 2076 calories to lose 1 lb per week The average American woman would need to eat 2314 - 500 = 1814 calories to lose 1 lb per week The average American man would need to eat 1662 x 1.55 = 2576 calories per day to maintain his weight while being moderately active.įor weight loss, we need to deduct 500 calories from the above numbers for an average loss of around 1 lb per week: ![]() The average American woman would need to eat 1493 x 1.55 = 2314 calories per day to maintain her weight while being moderately active. This is called the Harris Benedict Equation. So we take those BMRs and multiply them by 1.55. Now, if you’re moderately active, you have to eat way more than those numbers to maintain your weight. The average American woman has a BMR (Basal Metabolic Rate: the amount of calories you’d burn if you spent 24 hours in bed watching Netflix without moving) of 1493, and the average American man has a BMR of 1662 (calculated by plugging the average measurements into a reliable BMR calculator). Let’s dig a little deeper into the science… Now, I know what you're thinking: where the hell does this x12 thing come from? If you don’t know how to start, read my blog post " Getting Started With Weight Loss”. Important note: these calculations assume you’re moderately active, which means:Īt least 2 of those workouts are strength training Your protein intake will be 177 x 1 = 177g protein per day. Your calorie intake will be 177 x 12 = 2124 calories per day. And, again, let’s say you want to drop 20 lb and get down to 177. Or say you’re the average American man who weighs 197.9 lb. Your protein intake will be 150 x 1 = 150g protein per day. Your calorie intake will be 150 x 12 = 1800 calories per day. And let’s say you want to drop 20 lb and get down to 150. Say you’re the average American women who weighs 170.6 lb. I’ll talk more later about why I’m not too concerned about carbs and fat.īut for now, let’s take a couple of examples… Protein intake (grams): target weight in lb x1 We can simplify the weight loss calorie calculator to a couple of very simple formulas: doi:10.Everyone overcomplicates their weight loss calorie calculations.Įveryone spends hours trying to figure out the perfect calorie intake and the perfect balance of macronutrients (protein, fat, carbs) for their unique situation.īut it’s actually way simpler than you’re making it out to be. ![]() Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). Clinical evidence and mechanisms of high-protein diet-induced weight loss. ![]() doi:10.1038/ijo.2010.184Ĭenters for Disease Control and Prevention. Effects of weight loss on lean mass, strength, bone, and aerobic capacity. Weiss EP, Jordan RC, Frese EM, Albert SG, Villareal DT. Metabolic slowing with massive weight loss despite preservation of fat-free mass. ![]() Johannsen DL, Knuth ND, Huizenga R, Rood JC, Ravussin E, Hall KD. Adipose tissue density, estimated adipose lipid fraction and whole body adiposity in male cadavers. Martin AD, Daniel MZ, Drinkwater DT, Clarys JP. Weight loss strategies and the risk of skeletal muscle mass loss. Quantification of the effect of energy imbalance on bodyweight. Time to correctly predict the amount of weight loss with dieting. Thomas DM, Gonzalez MC, Pereira AZ, Redman LM, Heymsfield SB. Farewell to the 3,500-Calorie Rule Today's Dietitian Vol. ![]()
0 Comments
Leave a Reply. |