Jesse
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Hi everybody! I've recently discovered the willpower I need to get my weight to where I want it to be. I'm not where I want to be at yet, but I'm making progress. The most I've ever weighed was 267 pounds. I'm 5'8''. I now weigh 238 pounds and my goal weight is 180. I found a formula for how many calories it takes to maintain your current weight and it's helping me a lot. I thought I'd share it with you.
To maintain your current weight, use this formula. As you lose weight you'll have to recalculate.
Women
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men
66 + (6.3 x weight in pounds) + (12.9 height in inches) - (6.8 x age in years)
Now you must calculate your activity level.
If you are sedentary : Take the number you've calculated and multiply it by 120%.
If lightly active multiply by 130%
Moderately active (you exercise most days a week) multiply by 140%
Very active (you exercise intensely on a daily basis or for prolonged periods) multiply by by 150%
Extra active (you do hard labor or are in athletic training) multiply by 160%.
Any amount of calories below the number you calculate will result in weight loss. Every 3500 calories equals 1 pound, so every 3500 calories under or over the number you've calculated will result in a pound gained or lost.
Example: If the amount of calories you need to maintain your weight is 2500, and you go on a 2000 calorie a day diet, you'll lose a pound a week. It's recommended that you don't lose more than 2 pounds a week.
I'm not just eating nuts and berries either! I'm allowing myself the foods I crave, but I'm making sure I don't go over my calorie amount I'm allowed. Today I've had 3 giant sized chicken strips for lunch and a fiesta taco salad from taco bell as well as a can of mountain dew. It might not be the healthiest food, but it's only about 1770 calories I can still have a little something to eat later and be at a calorie deficit to lose weight.
Hope this info helps! It's helping me! About 30 pounds lost, about 60 to go Wish me luck!
To maintain your current weight, use this formula. As you lose weight you'll have to recalculate.
Women
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men
66 + (6.3 x weight in pounds) + (12.9 height in inches) - (6.8 x age in years)
Now you must calculate your activity level.
If you are sedentary : Take the number you've calculated and multiply it by 120%.
If lightly active multiply by 130%
Moderately active (you exercise most days a week) multiply by 140%
Very active (you exercise intensely on a daily basis or for prolonged periods) multiply by by 150%
Extra active (you do hard labor or are in athletic training) multiply by 160%.
Any amount of calories below the number you calculate will result in weight loss. Every 3500 calories equals 1 pound, so every 3500 calories under or over the number you've calculated will result in a pound gained or lost.
Example: If the amount of calories you need to maintain your weight is 2500, and you go on a 2000 calorie a day diet, you'll lose a pound a week. It's recommended that you don't lose more than 2 pounds a week.
I'm not just eating nuts and berries either! I'm allowing myself the foods I crave, but I'm making sure I don't go over my calorie amount I'm allowed. Today I've had 3 giant sized chicken strips for lunch and a fiesta taco salad from taco bell as well as a can of mountain dew. It might not be the healthiest food, but it's only about 1770 calories I can still have a little something to eat later and be at a calorie deficit to lose weight.
Hope this info helps! It's helping me! About 30 pounds lost, about 60 to go Wish me luck!