How to calculate how much to lose 1 lb

firedragon064

This is an example, not that I want to lose a lb a day
Bmr 1000 cal
Exercise 4500 cal
1000 - 4500 = 3500 cal
So if I have 3500 cal deficient, I would lose 1 lb?
I m not quit sure if BMR is the correct one to use or not.

TeaBea

No BMR is not the correct one. That's the number of calories your body used if you stayed in bed all day.

TDEE (total daily energy expenditure)......include exercise, that's maintenance.

Exercise 4500 isn't at all realistic.

If you weigh 225 pounds and can run a marathon in 3 hours....that estimate is 4,458. But you wouldn't be able to run a marathon every single day without quite a bit of fuel (ie: food).

firedragon064

I know it is not realistic. It's just an example so it's easy for me to calculate. It probably takes me the whole week to burn 4500c in work out.

StaciMarie1974

There are 3 components to the energy/calories your body needs daily. BMR + daily activity + exercise.

You can use websites (Google is your friend) to estimate your BMR. Then increase that by 20-40% to account for regular daily activity, based on your normal routines & hobbies & job. Lower if you're fairly sedentary and the higher end if you're pretty active. Don't count anything for strength training as it does not burn significantly more than what is in your activity level - but add additional to represent cardio exercise.

If your BMR is 1500 per day and you're lightly active (more active than sedentary but not highly active) then you'd burn roughly an additional 30% (1500 x .3 = 450) of your BMR to handle your normal daily life. That puts you at 1950 before exercise. Meaning without exercise, you could eat around 1450/day to lose 1 pound per week. The 500/day deficit = 3500/week deficit = 1 pound.

Seffell

Where is the food in the eqiation?