Mechanics of Losing Weight

Having discussed weight loss with nutritionists before (and just not following what they said most of the time), I wanted to share what they told me.

Mainly, the steps are to know how many calories you should consume to MAINTAIN your weight and then subtract 500 calories per day. You can subtract those calories by cutting your calorie intake, burning those extra 500 or a combo of both.

NEVER CONSUME LESS THAN 1,200 CALORIES

The equation and more information are at the following link:
http://weightloss.about.com/od/eatsmart/a/blcalintake.htm

BMR Calc (for the ladies) (Step one):
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Calculate Activity (Step two):
In order to incorporate activity into your daily caloric needs, do the following calculation:
If you are sedentary : BMR x 20 percent
If you are lightly active: BMR x 30 percent
If you are moderately active (You exercise most days a week.): BMR x 40 percent
If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

Add this number to your BMR.

The result of this formula will be the number of calories you can eat every day and MAINTAIN your current weightt. In order to lose weight, you'll need to subtract 500 from the maintenance caloric intake.

Happy weight losing!