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Old 01-06-2011, 04:10 PM   #11 (permalink)
rpmcduff
FitDay Member
 
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
Default How many calories you consume is only part of the weight loss equation

How many calories you consume is only part of the equation when it comes to weight loss. Base Metabolic Rate (BMR), Exercise/Activity and the Calories Eaten are all used to determine your Caloric deficit or surplus. The equation is:
BMR + Exercise/Activity - Calories Eaten = Caloric deficit.

Since 1 pound of body weight equates to apprx. 3500 calories then if you maintain a 500 calorie deficit daily you would lose about 1 pound per week. (500calories X 7days = 3500)

On the surface it would appear that the greater the deficit the greater the weight loss. However the body has a built in preservation mode that actually reduces BMR once it feels it is being starved (this is referred to as starvation mode). Your optimal calorie deficit may take some experimentation to find. Michael (mecompco) and Cassie are a great example of the individual differences. Michael can eat 1000 calories a day and lose weight but Cassie (who is much smaller) needs to eat 1300 to avoid going into starvation mode.

Use the Fitday tools to find your BMR then try to acheive a deficit to match your goals. If your deficit is high and you aren't seeing results in two weeks adjust.
__________________
Ron

Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200



My log: http://www.fitday.com/fitness/Public...Owner=rpmcduff

Last edited by VitoVino; 02-16-2012 at 08:57 PM. Reason: added title, condensed
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