Weight loss can be a topic of confusion for many people. An abundance of sometimes conflicting information is available concerning how much weight loss in a given time period is safe or achievable. The answer depends on a number of factors, including current weight, caloric needs, caloric intake and activity level.
Caloric Deficit
Weight loss is a matter of creating a caloric deficit with either exercise, diet or both. A pound is composed of 3,500 calories. To lose a pound in a week, a person needs to subtract 500 calories per day from his weight maintenance caloric needs. To lose 2 lbs. a week, subtract 1,000 calories a day.
Some say weight loss of more than 2 lbs. a week is unhealthy, but Tom Venuto, author of "Burn the Fat, Feed the Muscle," says it is only a general recommendation. Venuto says people who have more body fat to lose can safely shed more than 2 lbs. a week. He recommends a weight loss goal of 1 percent of body fat per week.
Basal Metabolic Rate
Determine weight maintenance caloric needs by finding your basal metabolic rate, or BMR. BMR formulas for women and men differ. For women, add 655 and 4.35. Multiply the sum by weight in pounds. Then, add that number by 4.7 multiplied by height in inches. Next, subtract 4.7 and multiply by age in years. The resulting number is the BMR.
Men will add 66 and 6.23. Multiply the sum by weight in pounds. Then, add that number by 12.7 and multiply by height in inches. Next, subtract 6.8 and multiply by age in years. The resulting number is the BMR.
Next, factor in activity level, subtracting the resulting figure from your BMR. Those who get little to no exercise will multiply their BMR by 1.375. Moderately active individuals will multiply their BMR by 1.55, whereas very active people should multiply their BMR by 1.725. Extremely active people need to multiply their BMR by 1.9.
Current weight
To determine how much weight loss is necessary, calculate your ideal weight. According to Rush University Medical Center's height-to-weight ratio chart, a 5-foot tall woman should weigh between 90 and 110 lbs. Add five pounds for each additional inch in height to find the median weight for that height.
According to Rush University Medical Center's height-to-weight ratio chart, a 5-foot tall man should weigh 95 to 117 lbs., while a 5-foot, 10-inch man would weigh between 149 to 183 lbs. Add 6 lbs. for each additional inch above 5 feet to find the median weight for the corresponding height.
Exercise
Another tool for faster weight loss is exercise. To lose 2 lbs. per week, cut 500 calories from your diet and burn 500 calories per day from cardiovascular workouts. Cardio can include low-intensity exercise, which is easier on the joints, for 45 minutes to an hour. Another approach is high-intensity interval training, involving 20 to 30 minutes of explosive movements like sprinting or jumping.
According to research published in April 2005 in the "Journal of Applied Physiology," post-exercise energy calorie consumption increases after high-intensity bouts of exercise. For fast weight-loss results, pair a calorie-restricted diet with cardiovascular exercise.
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