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Here's what needs to be done (for me).
- Current BMI is 27.3
- Desired BMI is 20
- If your BMI is between 17 to 22, your life span might be longer than average.
- If your BMI is between 23 and 25, most people wouldn't consider you to be overweight.
- If your BMI is 26 or more, you are considered overweight and are statistically likely to have a lower life expectancy.
1. Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you go along.
- (8-02-10) BMR: Current BMR is 1671 calories
Your BMR is the minimum number of calories your body needs to sustain vital functions such as breathing, digesting food and keeping your brain, heart and lungs working. You can use your BMR calculation along with your activity levels and calorie intake to help determine how many calories you need to lose weight or gain weight.
2. Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. It helps to keep a daily activity journal or you could even wear a heart rate monitor that calculates calories burned.
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3. Keep track of how many calories you eat. You can use a site like Calorie Count or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out.
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4. Add it up. Take your BMR number, add your activity calories and then subtract your food calories from that total. If you're eating more than you're burning, (your BMR + activity is 2000 and you're eating 2400 calories) you'll gain weight. If you're burning more than you eat, you'll lose weight.
- Activity Calorie Totals - Food Calorie Totals
- Compare to BMR
Example:
Mary's BMR is 1400 calories and she burns 900 calories in daily activity with regular exercise, walking around and doing household chores. To maintain her weight, she should be eating 2300 calories but, after keeping a food journal, Mary finds that she's eating 2550 calories every day. By eating 250 more calories than her body needs, Mary will gain one pound every 2 weeks.
Diet Calendar Entries for 02 August 2010:
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2285 kcal
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Fat: 58.65g | Prot: 94.35g | Carb: 283.60g.
Breakfast: Pro Performance 100% Whey Protein - Chocolate, Low Fat Milk, Frozen Strawberries, Banana. Lunch: A&W Regular Root Beer (Small), bagel, Deli Style Sliced Swiss Cheese, sliced ham, Spicy Brown Mustard, mayo, iceburg lettuce, Red Tomatoes, Original Corn Chips. Dinner: shredded cheddar cheese, sour cream, scoops. Snacks/Other: cucumber, captain morgan, corona extra. more...
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3146 kcal
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Activities & Exercise:
Standing - 25 minutes, Desk Work - 7 hours, Driving - 2 hours and 15 minutes, Bicycling (leisurely) - <10/mph - 1 hour and 15 minutes, Yard Work (gardening) - 30 minutes, Sleeping - 7 hours and 35 minutes, Resting - 4 hours and 50 minutes, Swimming (moderate) - 10 minutes. more...
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