Diet, calories, weight, BMI, BMR; what does all this mean and where do I start? Women in general, are preoccupied by the numbers on the scale and the amount of calories that they consume. It is important to note that in order to burn 1 pound of fat, you must burn 3500 calories. However, these numbers are only a small portion of the entire equation and getting stuck on one value may deter your ultimate goal.
Many people may have heard the term BMI, in conversations regarding weight loss. The Body Mass Index is one formula that uses your height and weight to estimate how much of your body is "fat". A healthy BMI as stated by the CDC (Center for Disease Control), is 18.5 - 24.9. Although this is a useful tool, remember that it is only an estimate. Use this tool to find out what your BMI is.
BMI For Adults
Various risks are associated with certain BMIs, so I felt it very important to mention. Research supports a growing BMI in the US. Click here for further information on risks associated with BMI.
So now that we have covered that sticky piece of information, what are we going to do about it? I know, 3500 calories sounds like a lot. Questioning whether you can create that deficit? Check out the statistics provided by the CDC. On average, the general population already consumes more than the recommended intake as established by the USDA dietary guidelines. Caloric intake is established by your BMR, or Basal Metabolic Rate. BMR is the amount of energy or calories, that your body requires to carry out normal activities of daily living and allow the body to function at its maximum capacity. Creating a deficit in this figure of approximately 500 calories per day will produce weight loss. This caloric deficit should not exceed 500 calories without the supervision of a dietician or other medical specialist.
655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
The Harris Benedict Equation then uses this BMR in combination with your activity level to determine your daily caloric needs, or your DEE (Daily Energy Expenditure). This is determined by multiplying your BMR by your activity factor, as follows:
- If you are Sedentary - little or no exercise
- Calorie-Calculation = BMR X 1.2
- If you are Lightly Active (light exercise/sports 1-3 days/week)
- Calorie-Calculation = BMR X 1.375
- If you are Moderately Active (moderate exercise/sports 3-5 days/week)
- Calorie-Calculation = BMR X 1.55
- If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
- Calorie-Calculation = BMR X 1.725
- If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
- Calorie-Calculation = BMR X 1.9
Now that you are armed with a few more tools in your weight loss arsenal, I think it is important to also mention the scale. Do NOT obsess over the numbers! It is not likely that you will see dramatic changes in these numbers immediately, especially if you are incorporating exercise and weight training. Muscle weighs more than fat, but is also leaner than fat. So it makes sense that if you are changing your bodys' composition, you will see a loss in inches first since you are tightening areas with muscle contraction. I have kept an accountability chart above my scale for years. When I am trying to scale down, I make sure to look at ALL of my measurements, to include the weight, and the inches usually show well before the weight loss. Try it. I think you will be pleasantly surprised. I tape twice a month, but once a month is sufficient.
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Other Weight Loss Tools
Tape Measure
Body Fat Calculator
BMR Calculator
