I know it is a hard concept to buy into, but it is basic science. I've seen, read and heard countless people complain about failed diets and attempts to lose weight without success and when you get to the heart of things it is not due to a lack of effort its a lack of execution.
Your body has a resting metabolic rate(the amount of calories your body will burn in a day just to sustain itself, excluding activity). If your daily calorie consumption is well below this level your body will slow it'd own metabolism down in order to sustain itself, making it difficult to lose weight.
There are several ways to calculate you resting metabolic rate(RMR)
For males: 66 + (6.22 x body weight in lbs) + (12.7 x height in inches) - (6.8 x age) = RMR
For females: 655 + (4.36 x weight in pounds) + (4.32 x height in inches) - (4.7 x age) = RMR
To factor in your activity level take you RMR x
1.2 for sedentary
1.375 for light activity
1.55 for moderate
1.725 for very active
1.9 for extremely active
If you do this you will get your daily calorie burn(or at least a close estimate). If you want to effectively lose weight take your calculated value and subtract 500 that will give you a safe daily calorie intake that won't slow down your metabolism and is scientifically shown to decrease body fat.
Sorry about all the math. Hope this helps. If you have trouble with the calculations send me a PM with your sex, weight(in pounds), height(in inches) and age and I can calculate it for you and PM you back
128 pounds last I checked
5 foot 3 inches
I've been doing a diet of 2500 which now that I have done this calculation show I was pretty close at 2459.
As a side note. I would go for a 20 to maybe 25% beneath your rmr. Cuz 500 calories for a petit women isnt the same as for a regular dude. If your daily calorie need is 1600, going on a 1100 diet wont be the best idea to start with. 1280-1300 would be better. At a point later you can always see what going a lil lower would do for you.
Yeap. I got to that number through trial and error but it's good to have some math backing it up.
37 years old....
25 yr old
I got approximately 1400 thus I guess something went wrong. Maybe the coverting part.
So I am female,15 yrs old, 158cm and 57kg.
Good luck with that and thank you.
But I do lose weight..I didnt eat anything for 2 days well actually 1 n a half but anyways I lost a kilo ..mayb my body works differently ( that's not an intelligent guess I know)
The rmr rate is easy, 1459 for me. I have trouble figuring out which actvity level I fall under. Sedentary job, 2 midweek runs about 45 min to an hour apiece and a weekend long run somewhere between an hour to three hours. (Slow runner) most are between 90 minutes and 2 hours. Some, but not much, stretching and strength training the rest of the week.
female-48year old -5-2Ft --98kg
thankyou so very much.belinda
I don't understand though...
Does that mean I have to eat products that have in total 2168 calories in order to prevent my metabolism from slowing down?
The thing is, I have downloaded this app, Calorific, which has been very useful I must say, but according to my age, activity, height and weight, it says that I have to consume 1400calories/day so as to lose 0,5kg/week!!
It is very nice of you to help figure out ones RMR. I did the math but just wanted ty check with you ti see if I an correct. 1723 calories needs to be consumed and I need to burn 2972. I am a 33 year old female, I am 5'2 and I weigh 148 pounds. I work out 5 days a week, which includes up to 1 hour and 15 minutes of cardio and some kind of ab workouts. I have lost weight but I've lost even more ounces. I don't want to get frustrated but I'm almost there. Fruits, vegetables, (8-10) 8 ounces of water, chicken, wheat bread, and oatmeal is what I consume. Any other suggestions? Thanks in advance!
Female, 20, 235, 68 inches