Weight loss is easier if exercise and diet are used together. In addition, exercise is an important component when trying to maintain weight loss. The first step is to figure out how many calories can be eaten per day based on activity level. This will vary based on gender, weight and amount of exercise. Children and teens have specialized needs and should consult a physician about proper calorie intake.
Daily Calories Needed
The first step is to calculate the number of calories the body needs to survive -- known as the basal metabolic rate or BMR. This rate is determined by age, gender, height, weight and activity level, according to the Shape Up America website. For women, the BMR is 655 plus (4.35 times weight in pounds) plus (4.7 times height in inches) minus (4.7 times age). For men the BMR is 66 plus (6.23 times weight in pounds) plus (12.7 times height in inches) minus (6.8 times age). Many websites can easily calculate this minimum caloric intake; eating less will cause the body to retain weight because it thinks it is being starved.
Activity Calories Needed
Once you've calculated BMR, you should use a general formula to add calories needed for activity. A sedentary person should multiply the BMR by 1.2. Those who do light exercise one to three days per week should multiply BMR by 1.375. When exercising three to five days a week at a moderate level, multiply the BMR by 1.55. Multiply BMR by 1.725 if exercising hard six to seven days per week and by 1.9 if work and exercise are physically demanding. This is the number of calories needed to maintain weight.
Considerations
To refine the process, keep track of the number of calories eaten and the number burned, based on the type of exercise. The number of calories burned depends on current weight and intensity of the exercise, according to the Mayo Clinic. For example, a 160 pound person will burn about 400 calories in a 60 minute low impact aerobic class, a little over 400 when hiking, close to 600 when jogging, around 700 when jumping rope and about 200 during a brisk walk. Since it is easy to overestimate the intensity of exercise, it is more effective to use a heart rate monitor to ensure the workout is intense enough. In addition, many heart rate monitors can be programmed to determine actual calories burned.
Weight Loss Needs
When calculating all the above, keep in mind that one pound is equal to 3,500 calories. According to the Centers for Disease Control and Prevention, in order to lose one pound per week, you must have a calorie deficit of 500 calories per day. To lose two pounds, you should have a daily deficit of 1,000 calories. Weight loss is most effective when it is slow -- no more than one to two pounds a week, according to the CDC. At this rate, weight comes off in a healthy manner. Losing weight too fast can create many health problems and often involves unhealthy eating or exercising that cannot be maintained for life.
Warning
According to the National Institutes of Health, women should consume no fewer than 1,200 calories per day and men no fewer than 1,500. Dropping below these levels requires medical supervision. The NIH also warns to be careful of fad diets that restrict certain food groups or cause deprivation. The goal is to find a food plan that can be followed for life. Make changes to diet and exercise slowly to allow the body to adapt.
Member Comments