According to the National Heart Lung and Blood Institute, eating and extra 150 calories more than you burn through physical activity, will lead 10 pounds of extra weight a year. Therefore, to lose 10 pounds safely and effectively in one year, reduce your calorie intake by 150 calories per day. You can calculate your daily calorie requirement based on your activity level in a few different ways. Calculate it by using the Harris-Benedict calculation for Basal Metabolic Rate or BMR, visit your doctor and have it done in his office or use an online calorie calculator.
Step 1
Weigh yourself on a digital scale to get your accurate weight. Measure yourself with a measuring tape to get your correct height in inches. Calculate your BMR or Total Daily Energy Expenditure, TDEE, as such: 655 + (6.2 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years) if you are a man. Calculate your BMR or Total Daily Energy Expenditure as such: 655 + (4.4 x weight in pounds) + (4.6 x height in inches) - (4.7 x age in years) if you are a woman.
Step 2
Get your total BMR by factoring in your activity level. Multiply your BMR result by 1.2 if you engage in little to no physical activity, 1.375 if you engage in light physical activity, 1.55 if you engage in moderate physical activity, 1.725 if you engage in very heavy physical activity and 1.96 if you engage in highly energetic sports and physical activities. Use 1.9 for women engaging in highly energetic sports or physical activities.
Step 3
Use the example of a 25-year-old man who weighs 175 pounds, is 5'10" tall and leads a moderately active lifestyle. Convert the height to inches by multiplying 12 (1 foot is 12 inches) x 5 +10 to get the number in inches. The total is 70 inches. Calculate the rest of the equation: 655 + (6.2 x 175=1085) + (12.7 x 70=889) - (6.8 x 25=170). The total daily calorie requirement for this man is 2459 calories. Subtract 150 calories from 2459 calories; his new daily calorie intake should be 2309.
Step 4
Use the example of a 48-year-old woman who weighs 168 pounds, is 5'4" tall and leads a sedentary lifestyle. Convert the height to inches by multiplying 12 (1 foot is 12 inches) x 5+4 to get the number in inches. The total is 64 inches. Calculate the rest of the equation: 655 + (4.4 x 168=739) + (4.6 x 64=294) - (4.7 x 48=226). The total daily calorie requirement for this woman is 1462 calories. Subtract 150 calories from 1462 calories; her new daily calorie intake should be 1312.
Step 5
Write down everything in a journal. Write down your total calorie intake requirements. Plan your menu for breakfast, lunch and dinner. Write the amount of calories beside each food and then total the amount. Keep a record of total amount of calories eaten on a daily basis. As your activity level changes, then adjust your calculation to reflect it.
Step 6
Watch calories from sodas, juices and condiments. Measure your drinks with a measuring cup to control those calories. Measure your condiments with measuring spoons to ensure accurate control of those extras you put on your food. Just by controlling these calories you can easily shed 150 calories from your daily diet. Substitute water instead of juice or soda for two or more of your meals.
Step 7
Decrease your daily calorie intake by 500 if you want to lose 1 pound each week; this adds up to a 10 pound lost in 10 weeks. This is also a safe and effective way to lose 10 pounds, but in a shorter period of time. Use the same formula above to determine your daily calorie requirements and then subtract 500 calories from that amount. Do this until you achieve your desired weight loss goal.
Tips and Warnings
- Always check with your doctor before attempting any weight loss regimen. Eat lots of vegetables and fruit. Drink plenty of water. Substitute mashed or pureed avocado and lemon juice for mayonnaise on sandwiches. Make your own salad dressing by pureeing herbs, tomatoes, bell peppers, onions, garlic and olive oil in a blender.
Things You'll Need
- BMI calculator
- Journal
- Digital scale
- Measuring cups
- Measuring spoons
References
- National Heart Lung and Blood Institute: Balance Food and Activity
- Scientific American Frontiers: Healthy Choices
- MyPyramid.gov: My Pyramid Food Intake Pattern Calorie Levels
- MyPyramid.gov: My Pyramid Plan
- Discovery Health: Basal Metabolic Rate
- National Heart Lung and Blood Institute: Tips For Eating Right
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