Now, to figure out my calorie intake and exercise needs for the week:
|English BMR Formula|
|Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )|
|Harris Benedict Formula|
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
I am sedentary. Exercise is new to me this week. My calorie needs to maintain 271 pounds is 1951.4x1.2=2342.
Each pound of fat contains 3500 calories. To lose 2 pounds of fat a week, I need to subtract 7000 calories a week from my diet. That come to 1000 calories a day, which can be split between shaving off 500 calories of intake a day and burning off 500 calories a day through extra exercize.
So, my daily calorie intake for this week will be: 2342-500=1842 PLUS I must burn 500 calories a day in exercise.
What to keep in mind this week?
1842 Calories of food per day
500 Calories of exercise per day