Understanding Weight Loss and Calories

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
  • Both

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:


2 thoughts on “Understanding Weight Loss and Calories

  1. This has always sounded so complicated but I think I almost get it now haha! Thanks!


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close