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When I started I used a metabolic rate calculator. https://www.active.com/fitness/calculators/calories https://www.active.com/fitness/calculators/calories for
by sl1ck731 8y ago
When I started I used a metabolic rate calculator.
https://www.active.com/fitness/calculators/calories https://www.active.com/fitness/calculators/calories for example.
The amount of calories lost per day = the metabolic rate from the calculator - the amount of calories you eat that day.
The amount of pounds lost per day is:
burned calories (above) / 3500 (number of calories in a pound of fat).
After a couple months of measuring my weight daily and knowing exactly what my caloric intake was, I calculated my real average metabolic rate by doing the reverse.
total calories lost in a period = lbs lost * 3500
calorie burn (metabolic rate) = total calories burned + total calories eaten
The above is per period so I calculated the average values for the days in a month and used them.
I didn't exercise much so the basal metabolic rate was fairly close to my real burn.
- dragonwriter 8y agoIf you aren't exercising much,the assumption that all loss is fat is optimistic, and lean body mass has only 600 kcal/pound instead of 3,500 for fat.
- sl1ck731 8y agoYes that is also true. I accounted for about 20% of lean mass loss included and then had to hit the gym after the few month diet :) Though it wasn't my biggest concern since I overshot my loss by about as much.