Weight Loss, What does it all mean?
Let’s start with the basics:
Resting Metabolic Rate (RMR) – energy (calories) that your body burns doing normal bodily functions such as blood circulation, respiration, temperature regulation, etc.
Total Energy Expenditure (TEE) – The amount of energy (calories) expended on a typical day taking into consideration RMR and activity levels.
1 pound equals 3,500 calories = so in order to lose one pound you will need to burn 3,500 calories.
The calculation for TEE is as follows:
RMR x activity factor = TEE
Activity factor Chart:
In order to find RMR we use the below calculation:
Weight (lbs) x 10 = RMR
I’ve done a sample calculation based below:
Now let’s apply it:
First let’s find your Resting Metabolic Rate (RMR):
203 (weight) x 10 = 2030
Now let’s find your Total Energy Expenditure (TEE):
We will use 1.6 (see chart above) as the activity factor based on an assumed activity level and we will use 1.3 for non-workout days:
2,030 x 1.9 = 3,857
3,857 is the total number of calories you burn on a typical workout day
2,030 x 1.3 = 2,639
2639 is the total number of calories you burn on a typical non workout day
With that being said, let’s say for example you eat a total of 3100 calories throughout the day on a workout day which means you still have a calorie deficit of 757 calories (3,857-3100) which is good and you’re not at risk of gaining weight, instead you will actually begin to lose weight.
If you ate that same 3100 calories on a non-workout day, you will have a calorie surplus of 461. This is not good as you have now taken in more calories than you’ve burned and you are at risk of gaining weight.
So if everyday was a workout day, you would lose 1 pound of weight in about 5 days (rounded). We know this because:
3,500 calories = 1 pound
You have a calorie deficit of 757 calories on workout days so,
3,500/757 = 4.6 or 5 days (rounded off)
The key to lose weight is done in one of three ways:
- Decrease calorie intake
- Increase activity level
Based off of this information come up with a workout and daily caloric intake plan that works for you.
The link below is helpful as it shows you the proper foods to eat so that you’re not eating unhealthy foods: