Some numbers and Formulas, don't be scared

What follows are some numbers and formulas that will help you with your weight loss and weight management. Don’t be scared, they are easy to follow. If you have any trouble with this material do not hesitate to let me know.

Before I get started here are two great resources:

a. A great resource to look calories up online is:
Calorieking.com

b. CalorieKing also has a great book named:
Calorie king calorie fat & carbohydrate counter 2009

1. Here is the most important formula to keep in mind

Calories IN = Calories OUT (to maintain your present weight, you will not gain or lose weight)

If you take more calories in (by eating) than you burn you will gain weight.

If you burn more calories than you take in (by either eating less or moving more) you will lose weight.

2. To determine your calories needed to maintain your present weight use the formula below.

(Your present weight) X 12 = Number of calories to maintain your present weight

Example:
200 X 12 = 2400 calories to maintain present weight

3. An important thing to know is how many Calories there are in one pound and how to use this information to lose weight.

There are 3,500 calories in one pound

So, in order to lose one pound per week (3500 calories divided by 7 days):
Reduce calories by 3,500 calories per week or 500 calories per day

To lose two pounds per week:
Reduce calories by 7,000 calories per week or 1,000 calories per day

Example: Calorie goal to lose 1 pound per week, from above:
200 X 12 = 2400 calories to maintain your present weight
2,400 – 500 cal. = 1,900 calories per day in order to lose one pound per week.

Note: Regardless of what your present weight is there are two guidelines:

a. No matter how little your weight is do not reduce your calories below 1,200

calories per day

b. No matter how much you weight do not eat more than 2,100 calories per

day.

(If you can not reduce your calories this low or are having a problem with this

please let me know).

To Summarize:
Minimum cal. per day = 1,200
Maximum cal. per day = 2,100

5. Next, it is important to know how many Calories are in various foods:

a. Carbohydrates = 4 calories per gram

b. Protein = 4 calories per gram

c. Fat = 9 calories per gram

d. Alcohol = 7 calories per gram

(So as you can see eating fat is very fattening. It contains more than twice the

calories per gram than either carbohydrates or protein)

6. Fat gram goal: Counting Fat grams per day: (numbers from above)

Some folks find it useful to count fat grams. From a previous post on this blog I discussed how much of each food to eat. You should be getting between 15% to 30% of your calories from fat. You should also not exceed 10% of these calories from saturated fats, the fats that come primarily from animal meats.

Example: (I will use an average of 25% of calories from fat for this calculation)

1,900 cal. per day X .25 = 475 calories per day / 9 calories per gram = 52.8 fat grams per day

(The average American diet consists of 50% to 60% of calories from fat. So, by just reducing the amount of fat you eat per day will give you a huge head start on losing weight).

Regards,

Stuart

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