Before changing dietary and exercise habits, do this.

wolfgate

Scary to me. But I'll try. Doing the math in this thread says i should be consuming 1975 calories a day to lose a pound a week. I've been trying more like 1600 calories a day. I'm thinking that doesn't mean eat what I've been eating and add 2 beers, though...

Interesting post though. Hard for me to figure out some of the parameters. I have a desk job but run 270 minutes a week regularly that is spread over 6 days. ST roughly twice a week, also some core work . I'm thinking that's a "moderate" exercise factor???

Men: BMR = 66 + (6.23 X wt in lbs) + (12.7 X ht in in.) - (6.8 X age in years)

Women: BMR = 655 + (4.35 X wt in lbs) + (4.7 X ht in in.) - (4.7 X age in years)

This figure is the amount of calories your body burns just keeping you alive. After this you apply the Harris-Benedict Equation.

Harris Benedict Equation:


Little to no exercise Daily kilocalories needed = BMR x 1.2
Light exercise (1–3 days per week) Daily kilocalories needed = BMR x 1.375
Moderate exercise (3–5 days per week) Daily kilocalories needed = BMR x 1.55
Heavy exercise (6–7 days per week) Daily kilocalories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts) Daily kilocalories needed = BMR x 1.9