Calorie Counting Calculations

This is a helpful article when determining counting calories: http://www.sparkpeople.com/resource/calorie_calculation101.asp.

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I’ll give you an example of a 28 year old 5’4″ woman who weighs 149 and wants to weigh 135.

Height conversion would look like this: 64 inches x 2.54 inches per cm = 162.56 centimeters, or 1.6 meters.

Weight conversion looks like this: 149 lbs. ÷ 2.2 lbs. per kg = 68 kilograms.

BMI = weight (in kilograms) divided by height squared (in meters). 
BMI = 68 kilograms ÷ (1.6 meters x 1.6 meters) = 26.6.

Goal = Lose 1 lb. per week.

Female BMR = 655 + (9.6 x 68 kg.) + (1.8 x 162.56 cm.) – (4.7 x 28 yrs.) =

Female BMR = 655 +  652.8 + 292.6 – 131.6 =  1468.8

Sedentary lifestyle needs: 1468.8 BMR x 1.2 = 1763

Daily Calorie burn ~ 600 calories ÷ 7 = 85.7 per day.

Sedentary 1763 + Daily Burn 85.7 = 1848.7 per day.

To lose 1 lb. per week, you need to reduce calories by 500 calories per day. 1848.7 – 500 = 1348.7 per day.

Weight Loss Calorie Goal (1348.7) – 250 calories = Lower end of calorie range (1098.7)

Weight Loss Calorie Goal (1348.7) + 100 calories = Upper end of calorie range (1448.7)

Weight loss calories range from 1,099 to 1,449 daily, or round up to 1100-1450 calories per day (though, they recommend females not drop below 1200 per day and males below 1500 per day). So, this example’s range would eat 1200-1450 calories per day to lose 1 lb. per week, if exercising and burning 600 calories per day.

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