This is going to sound a bit complicated, but once you work through it I think it will be enjoyable. And hopefully we'll see great results!
I'm going to put my stats in as an example.
1. Starting Weight - 166.4
2. Weight to Lose - (166.4 * 0.01) = 1.7
3. Calories Deficit to equal weight loss - (3500 * 1.7) = 5950
4. Calculate BMR - female, 166.4lbs, 5'6", 24 = 1569
I use this website - http://www.fitwatch.com/qkcalc/bmr.html
Okay, so these are the set in stone numbers. Next comes the tricky part. You need to decide how you are going to get your calorie deficit. Being as this is an exercise challenge you know you are going to have to exercise, but you get to decide how much of your deficit will be diet. It is strongly recommended that you do not go below 1200 calories per day.
Those of you who have a HRM can track their calories burned on their monitor. If you don't have one, first I highly recommend that you get one (my absolute favorite workout thing I've ever bought), and second, there are numerous website available that can give you an approximate calorie burned for just about any type of exercise based on your perceived intensity level and the number of minutes you spend doing it. Here are a couple that I have used in the past.
http://www.healthstatus.com/calculate/cbc
http://www.myoptumhealth.com/portal/...ned+Calculator
I hope I managed to explain that properly. If anyone has any questions, or would like help calculating their numbers, feel free to send me a PM and I'll help you work through the numbers. Right now I'm stuck on a seeminly endless plateau, but before that I had excellent results using this method. I generally lost within 0.1lbs of what I calculated each week.
BURN IT!!!
