Thursday, January 12, 2012

How to Measure Your Lost Pounds?

Most people realize that to lose weight they must cut calories. However not everyone knows how many calories to cut per day or how many total calories they must burn to reach their weight loss goal. Knowing this information is more than medical knowledge. It can also help you to make effective eating choices, begin an appropriate exercise regimen and keep you motivated.
Step 1
Multiply 20 pounds by 3,500, which, according to, is the number of calories you have to burn to lose 1 lb. This gives you the total number of calories you must burn: 70,000.
Step 2
Determine your basal energy expenditure (BEE), or how many daily calories your body needs while resting, by substituting your weight in kilograms, your height in centimeters and your age into the Harris-Benedict Equation appropriate for your gender. This equation is BEE = 66.5 + (13.75 x kg) + (5.003 x cm) - (6.775 x age) for men and BEE = 655.1 + (9.563 x kg) + (1.850 x cm) - (4.676 x age) for women.
Step 3
Multiply your BEE by the activity factor appropriate for your lifestyle. For example, if you perform hard physical labor every day, you are very active and have an activity factor of 1.725. The product of these two numbers is the estimated number of daily calories you need to maintain your weight.
Step 4
Subtract between 500 and 1,000 calories from your daily caloric needs, but do not go beneath 1,200 calories for women and 1,800 calories for men. This is the number of calories you need to cut every day to lose 20 lbs.
Step 5
Divide 70,000 by the number of calories you will cut every day, to calculate the number of days you must stay on the diet to lose 20 lbs.

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