You lose weight by running a daily calorie deficit. You can calculate your calorie maintenance with this Daily Calorie Needs Calculator. When I was 195lbs the calorie maintenance for some one 51 years old, 5′ – 7″, who has little or no exercise is 2040.
Change that to exercise 3 times a week and the calorie maintenance goes up to 2337 and if you move it to 5 times a week the calorie maintenance goes to 2487. Then if you do intense exercise 5 times a week you calorie maintenance goes up to 2635.
If you have a 500 calorie a day deficiency you will loose 1lb a week (3500 calories equal one pound).
The Weight Loss Calculator (see an example to the right) will calculate how long it will take you to loose x number of pounds based on the calorie deficiency you are willing to run.
Most weight lose programs will recommend that you don’t loose more than 1lb a week as the slower you lose your weight the easier it is to keep off.
I am looking at running a 1000 calorie deficiency a day. With my current weight of 180 and my goal of 155 the Weight Loss Calculator tells me I will reach 155 on May the 1st.
With intense exercise 7 times a week my calorie maintenance at 180lbs is 2815 and at 155lbs will be 2619. The average between the two is 2717. If I run a 1000 calorie deficiency that allows me 1717 calories a day which is my current target and what I have been doing for the last two weeks. (My last two weekly averages were 1724 and 1713.)
In the Daily Calorie Needs Calculator the difference between little and no exercise and everyday intense exercise is 797 calories. In 45 minutes running at 5mph you will burn around 500 calories and 30 minutes of vigorous weight lifting will burn about 250 calories.
With my Bowflex setup I plan to slowly working up to a 30 minute daily work out in weights. Then combining this with my 5km run or 20km bike its looks like my numbers are pretty well right on.
While it is good to make goals you also want to make realistic goals that you know you will be able to keep fairly easly. Success breeds more success but failure tends to breed more failure.
For me this is more than just a health issue but it is an issue of temperance with food so the fact that it will be harder to keep the weight off once I reach 155 (if I loose it fast) is not a big issue. This just means I will have continue to exercise and to practice portion control while is what I really want.
I took Susan to Kings Buffet in St. Thomas a while back and for the first time in my life I got my moneys worth — I had one medium plate of food.