Hi Everyone,
Ive been stressed about my weight ever since I gave birth to my daughter a year ago. I am 5ft 3, 185lbs and 27 years old. I am having a great deal of trouble trying to calculate my calorie deficiency and just what I should be eating and exercising to lose weight. Can someone PLEASE be so kind as to verify if this method is correct?:
I calculated my maintenance calories and got this:
655 + (9.6x83.91) + (1.8x160)- (4.7x27)=1621.64 my BMR
83.91=my weight in kgs, 160=my height in cm and 27 my age.
Multiply my BMR by my activity level. Im going with moderate (1.55) as I:
Tues and Thurs clean a building for 3 hours burning 600 cals according to my hm watch. On these days I go for an hour walk in the evening as well, burning 200 cals. On Mon, Wed, Friday and Saturday I will either go for an hour or two hour walk or do a 20-30 minute workout video).
That being said my BMR 1621.64x1.55= 2513.54 calories to maintain my weight.
Make a calorie deficit of 800 brings me to 1713.54.
800x 7 days a week=5600/3500 (in a pound)=1.6lb loss per week or 6.4lb loss per month.
So what would you recommend I do if this is valid? I dont exercise the same amount each day. Should I deduct say 800 deficit from my food bringing it to 1713.54 calories a day? And what should I do about exercise or is that already figured into the calorie intake (1.55 for moderate).
Im currently following a site where i eat 1200 calories a day and say I burn 500 calories in exercise, I than eat those back to maintain a calorie deficiency of 880. Should I just stick to this? Im wanting to lose 1.5-2lbs a week. PLEASE HELP ME!!
Ive been stressed about my weight ever since I gave birth to my daughter a year ago. I am 5ft 3, 185lbs and 27 years old. I am having a great deal of trouble trying to calculate my calorie deficiency and just what I should be eating and exercising to lose weight. Can someone PLEASE be so kind as to verify if this method is correct?:
I calculated my maintenance calories and got this:
655 + (9.6x83.91) + (1.8x160)- (4.7x27)=1621.64 my BMR
83.91=my weight in kgs, 160=my height in cm and 27 my age.
Multiply my BMR by my activity level. Im going with moderate (1.55) as I:
Tues and Thurs clean a building for 3 hours burning 600 cals according to my hm watch. On these days I go for an hour walk in the evening as well, burning 200 cals. On Mon, Wed, Friday and Saturday I will either go for an hour or two hour walk or do a 20-30 minute workout video).
That being said my BMR 1621.64x1.55= 2513.54 calories to maintain my weight.
Make a calorie deficit of 800 brings me to 1713.54.
800x 7 days a week=5600/3500 (in a pound)=1.6lb loss per week or 6.4lb loss per month.
So what would you recommend I do if this is valid? I dont exercise the same amount each day. Should I deduct say 800 deficit from my food bringing it to 1713.54 calories a day? And what should I do about exercise or is that already figured into the calorie intake (1.55 for moderate).
Im currently following a site where i eat 1200 calories a day and say I burn 500 calories in exercise, I than eat those back to maintain a calorie deficiency of 880. Should I just stick to this? Im wanting to lose 1.5-2lbs a week. PLEASE HELP ME!!
