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3-10-09 Weight: 302 and Calorie 1992 plus 500 in exercise

English BMR Formula

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )




To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

1.        If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2


2076.8*1.2=Daily calorie needs to maintain=2492.16


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 exercise.

So, my daily calorie intake for this week will be: 2492-500=1992  PLUS I must burn 500 calories a day in exercise.

What to keep in mind this week? 
1992 Calories of food per day
500 Calories of exercise per day