How many calories do I really need?
 

Lynn's post about losing the last ten pounds reminded me of something that I tore out of a fitness magazine last week...

"How many calories do I really need?"

Step 1: Do a little math

(_____x4.5)+(_____x15.88)-(_____x5)-161=_____
weight height (inches) age total

Step 2: Multiply your total (above) by the appropriate percentage (below)

If you're... Multiply the above total by...
Sedentary 20%
Lightly Active 30%
Moderately Active 40%
Very active 50%

Step 3: Find your calorie goal
Total #1 + Total #2 = daily calorie total

Extra!
To lose weight, subtract 250 calories per day to shed one-half pound per week; subtract 500 calories to drop one pound per week.

wow......this means I should really be taking in just over 2000 calories for a 1 1/2 lb per week loss. Ok, now I really am going to keep my fitday up to see how the new plan sits with this info. Thanks for sharing this Tina and Lynn :)
XOXO

ok. can't add right..lol.......it would be 1841 for me to lose 1 1/2 lbs per week. :lol:

I recall this being a recurring problem for you, girl!!!!!:D

Oh, who am I kidding - yesterday I almost left $40 too much tip at lunch (NYC prices, plus one too many cocktails)

You know, the funny thing is, Kim.....I really do love math. I am a total geek.......but I am SOOOOOOOOO out of practice that it is ridiculous. Oh, that and the constant interruptions.........(are you liking all of my excuses????). :lol:

that would mean 1796 calories to lose the pound and a half a week for me.

good info tina.
i figured that i should be on an intake of about 1698 to lose a pound a week. that's right around where i'm at for my plan #3 right now, i think...when i put a daily menu of mine into fitday.

good stuff to keep in mind.

Great info. It took me three tries to get my math right!! lol-I kept forgetting to write the total from #1 down. I multiplied by 25% bc I'm active-but not consistent. This is really helpful. Looks like LAWL was right on-being on RED w/lites I'm right in the calorie range to lose 2lbs per week...if only I would get in that range everyday!

Nicole- I am officially addicted to fitday! I'm amazed at what cutting my carbs to high fiber/low calorie options can do for my count each day! I'm ready for it to show on the scale...

Mine is about 1300 per day to drop the pound per week.

WOW AmyLou Nice pic. You look awesome. Looks like that trial did wonders for you Lawyer-Girl.

Hey Jillian........how are you doing? Are you with your babies now?

Amylou.......is fitday getting easier for you now that you have some stuff saved? I really like to see how the simple changes are so much healthier by seeing some of the reports that tell you what nutrients you are getting and/or lacking. Isn't it difficult to try to get everything in nutritionally. I guess that's why we have dieticians, huh?

OK, according to this I need to have 1639.6 calories to lose 1lb/week or 1389.6 calories to lose 1.5 lbs/week. Does that sound right?

That is amazing. I am losing one lb a week and I am eating just about what the formula says I should be eating to lose that 1 lb a week. I find that great and I didn't even know the formula lol. There is no way I should be losing more than that 1lb a week. To lose 2lbs a week I would have to go down to less than 700 calories a day ( 681 ) and that would not be good. No wonder this is all I am losing lol. I have basically lost 1lb a week for the last 26 weeks. 1.28lbs to be exact. No wonder I can't lose anymore than what I am losing lol.

( 166x4.5 ) + ( 59x15.88 ) - ( 46x5 ) - 161
747 + 936.92 - 230 - 161
1292.92 x .30 = 387.876
1292.92 + 387.876 = 1680.796
1680.796 - 500 = 1180.796 or 1181
1181 calories a day to lose 1lb per week.

I am averageing 1205 acording to fit day and have lost an average of 1.28 lbs per week for the last 26 weeks. Pretty darn close to the formula

wow.........I totally can't do math anymore......I refigured today, and at 20% active, I would need 2100 cals to lose 1.5 per week.......and at 30% active, I would need 2300 cals. That's a lot of calories, isn't it? I am going to track this on my fitday today and for at least a few days to see how the feel full plan adds up :)

Nicole, that doesn't seem right.

it should be (guessing on the weight and age)
(188 x 4.5) + (67 x 15.88) - (36 x 5) - 161 = 1569

20% of 1569 = 314
30% of 1569 = 470

So that would be 1569 + 314 = 1888 (to maintain)
and to lose a pound and a half per week = 1133
or with 30% it would be 2039 to maintain and 1289 to lose a pound and a half.

Well if I want to lose 5 lbs a week I can only have 248 calories a day. Guess I better set my sites a little lower on the weight loss per week! <shrug>