RE: Total Calories?
Posted Saturday, January 7, 2012 at 7:13 AM
While I agree with not counting calories and trying to eat plant based, unprocessed food to satisfaction as the way to lose weight, sometimes we want to know about calories. From Jillian Michaels, she has a calculation for figuring out your BMR (basal metabolic rate) which is what you burn just living doing nothing. and then you figure your active metabolic rate which is the calories you burn from exercise. It's a little lengthy but here it is.
BMR calculation for female:
655 + (4.3 x weight in lbs) + (4.7 x height in inches) - (4.7 x age in years)
Then you need to find your daily activity level:
Sedentary (desk job, sitting most of the day in your job 1.1
Light - on your feet, walking around 1/2 a day like stay at home moms, salespeople, docs. 1.2
moderate - move pretty much all day, gardeners, carpenters, mail cariers 1.3
high - constantly moving like construction worker, mover, farm worker 1.4
So pick your daily activity level from there.
Then you have to pick out your exercise expenditure which is based on weight and calories burned in an hour. So basically you will have to go find this on a web site somewhere which shouldn't be hard. She has a chart in the book I have but too much to type here. Basically I burn 400 calories in an hour based on my weight and doing either a spin class or heavy aerobic or sometimes weights so it averaged anywhere from 250 to 650 so I just picked 400. So once you have that you can calculate. Here it is.
BMR x daily activity score + exercise expenditure. and that is your active metabolic rate. AMR
So in order to lose a pound a week (3500 calories in a lb). This is what you need to do. I'm going to use mine as an example. My AMR is 2110.
Take your AMR (2110) x 7 (days in a week) and that's 14770 (amount of calories in a week). Subtract 3500 (14770-3500) and you get 11270. Take that divided by 7 (11270 ddivided by 7) and you get 1610. For me to lose a pound a week I would have to take in 1610 calories a day instead of 2110.
It's a LONG process but if you really want to figure it out and not sure if it's super accurate but it will give you an idea.
This is why I want to go by my stomach signals and eating an unprocessed plant based diet as my guide instead of calculating!!! But I get why you want to know!!! Hope that helps..