Wrap UP

OK, We now know how to calculate the number of cals you burn daily! If you are keeping track of the number you burn, you can figure out the difference. When that difference adds up to 3500 cals, you lose 1 pound.
Lets use an example of a 200 pound man who is 5 foot 8 inches tall, and is 40 years old. He is moderately active

66 + (6.23x200) + (12.7x68)-(6.8x40) = 1904 calories
1904 is the amount he burns at rest for 24 hours
Now multiply this time the conversion factor for moderately active (1.55)
1904x1.55 = 2951

So, our example man burns 2951 calories daily. Let's assume he is eating 1500 calories daily. The difference is 1451 calories daily. That means that over a 7 day period he will burn 10,157 calories more than he takes in. Divide this number by 3500(the number of calories in a pound - discussed in monday's post). The answer is 2.9. That is how many pounds he will lose in 7 days.

Its all in the math my friends. You should know what your numbers are.

Multiply your result from the Harris-Benedict Equation by the "Conversion Factor" below that best applies to you. This gives you the actual number of calories you burn daily.

Conversion Factors

1.2
Sedentary
Little or no exercise and desk job

1.375
Lightly Active
Light exercise or sports 1-3 days a week

1.55
Moderately Active
Moderate exercise or sports 3-5 days a week

1.725
Very Active
Hard exercise or sports 6-7 days a week

1.9
Extremely Active
Hard daily exercise or sports and physical job

Harris-Benedict Equation

( The young man pictured is using the equation to find out how to gain weight)


This is the Harris-Benedict Equation. You plug in your weight, height, and age. The resulting number is your Basal Metabolic Rate. This is the number of calories you burn in a day if you never got off the couch (completely physically inactive). Tommorow, I will give you a conversion factor - a number to multiply by the result of this equation. This final answer will tell you the actual number of calories you burn daily - not just the number you burn if you are physically inactive.





Equation:



Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

How Many Calories Do I Burn?

This pic is a pic of a pound of fat.

This week I am going to start a series of posts that deal with the numbers - how to figure calories burned, how many consumed, and how that relates to weight loss.

Before we start that discussion tommorow, there is one essential figure to know - 3500. If you want to lose a pound, you have to eat 3500 calories less than you burn - or burn 3500 calories more than you take in.

This week, you will learn how to figure how many cals you burn daily. If you keep a good diet log, you will know how many calories you are taking in. When the difference between calories burned and calories consumed is 3500 calories, you will be 1 pound down.

Serving Size Matters

Its true - the more food that is in front of you the more you eat. Smaller portions really are better.

Portion Size Increases

Check out this chart - it really speaks for itself. When it comes to food and drink smaller really is better.

Heart Rate While Exercising

Attached is a better pic of the DVD case covers that I talked about yesterday.

What should your heart rate be while exercising? The answer is that once warmed up you should be in a certain range. Take 220 and subract your age. We can use a 40 year old as an example. That would be 180. This is called "maximum heart rate." You should not go over this while exercising. Now take 2/3 of 180 and you have about 118. After warming up you should be above this figure but never higher than your max heart rate figure. This is the normal heart rate range while exercising. By staying in this range, you imporve heart and lung function and burn fat and calories.