Useful tools for healthy weightloss

mariann_85
mariann_85 Posts: 13
in Health and Weight Loss
I found this tools very helpful when I had to set my calorie intake in order to lose weight to reach a realistic and healthy goal. Most of you already use them but if it can help anyone else... great.

How to use them: Calculate your BMR (explained below) and then use the Harris Benedic Equation to know how many calories you should consume in order to lose, mantain or gain weight.
Then calculate your Body Fat to know which should be your goal. Setting a number in this category is much more effective to achieve the body you want than weighing youself. The site I link you to gives you the idea of which should be your goal in pounds considering the amount of fat you want to have at the end of the journey.
I didn't find much use for the BMI but gives you a general idea wheather your are "normal" or outside the parameters.


Basal Metabolic Rate (BMR): the number of calories you'd burn if you stayed in bed all day
http://www.bmi-calculator.net/bmr-calculator/

Harris Benedict Equation: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

Body Fat %: simply the percentage of fat your body contains
Calcuate yours: http://www.bmi-calculator.net/body-fat-calculator/

Chart to set your goal in pounds: http://www.bmi-calculator.net/body-fat-calculator/body-fat-chart.php

Body Mass Index: can be used to indicate if you are overweight, obese, underweight or normal. A healthy BMI score is between 20 and 25. A score below 20 indicates that you may be underweight; a value above 25 indicates that you may be overweight.
Calculate yours here: http://www.bmi-calculator.net/


I hope this can give an idea to people who's just starting with a weightloss program and doesn't have any idea of what to expect or what they should go for. Bye everyone :)

Replies

  • ogiesmom
    ogiesmom Posts: 25 Member
    bump
  • mariann_85
    mariann_85 Posts: 13
    I just tried the Endomondo app in my Nokia and I really liked it.

    I went to take a walk to try it and it recorded the distance, speed, time and calories burned through the workout. It's only one of a thousand apps that can do that but I tried this one today and I really liked it.

    I came here and logged the results. I recommend it. Also because it's available o many platforms.
  • lamos1
    lamos1 Posts: 167 Member
    Thank you for posting this, because even though I've lost 30 lbs. I'm not sure how much I need to eat in order to lose more, so this will be helpful.
  • mariann_85
    mariann_85 Posts: 13
    You can calculate through your body fat. Here's how:

    Once you calculate your Body Fat in the link on the first post, do this equation:


    Know your "fat weight"

    (Body Fat/100) x Curent Weight = FT


    Know your "lean weight"

    CW - FT= LW


    Get your goal weight

    Lean Weight / ( 1 - (Desired Body Fat/100) )



    Example: Let's take a 130 lbs woman who's at 25% BF and wants to get to 18% BF.

    (25/100) x 130 = 32,5
    130 - 32,5 = 97,5
    97,5 / ( 1 - (18/100) ) )
    97,5 / 0,82 = 118,9

    If this woman wants to be at 18% BF she should weigh 119lbs.

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