Numbers are important when it comes to weight loss. Keeping track of calories you burn and consume can help fine-tune a personalized diet and exercise program that works for you. Chart your progress with some basic calculations that can keep you motivated and on track toward success.
Energy Balance
The first basic calculation to consider when attempting weight loss is calories burned minus calories consumed. It takes a 3,500-calorie deficit to lose 1 lb., so calculate your energy expenditure to lose weight at a healthy pace. For example, to lose weight at the recommended rate of 1 to 2 lb. per week, aim to create a 500 to 1,000 calorie deficit per day.
Calories Burned
Knowing how many calories you need per day is critical for weight loss success. Total energy expenditure includes the number of calories you burn at rest and those you burn through physical activity. You can use this calculation to develop an exercise regimen that will allow for adequate calorie burn. Online calculators can help you decipher your total energy expenditure, but for the most accurate numbers, consult a registered dietitian.
Calories Consumed
Food and drink constitute the calories consumed part of the energy-balance equation. Keeping a food journal can help you identify excess calories to reduce. This may include sugary snacks or beverages. Read food labels to calculate the serving size and total calories of foods so you can stay within a consumption range that creates the deficit necessary for weight loss.
Tracking Progress
Calculate your progress periodically so you can make adjustments in diet and exercise for maximum success. Things to measure periodically include weight, body-fat percentage and inches lost or gained. If you are not seeing results, then consider making adjustments to your diet or increasing physical activity.
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