Feb 03

# Weight Loss Calculations

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.

### 3 Responses to “Weight Loss Calculations”

1. 1. Cristianismo Primitivo Says:

I would guess that your body spent the first days converting fat into muscle, which made your weight stay about the same, except you now have less body fat and more muscle. But from this point on, you will likely see quicker weight loss, as you burn off the fat instead of converting it to muscle.
But I am not a weight loss expert. :-)
I do appreciate that you are taking serious the Bible principle of self-control.
Mike

2. 2. Bob Mutch Says:

Hi Mike; Yes that is right. The lower your fat/muscle ratio is the more calories you burn. Fat just sits there but muscle will burn calories. When you start working out, especially with weighs, you will start building muscle so you may not see as much a weight loss.

Also if you are over weight you will not see a change in your waist measurement right away as I am told that you start by burning fat from other areas first.

Self-control (temperance) is one of the fruits of the Spirit. If we are to please the Lord we need to be give all diligence to “add to your faith… temperance… he that lacketh these things is blind, and cannot see afar off, and hath forgotten that he was purged from his old sins” (2Pet 1:5,9).

Also on the positive side of things “For if these things be in you, and abound, they make you that ye shall neither be barren nor unfruitful in the knowledge of our Lord Jesus Christ” (2Pet 1:8) and “if ye do these things, ye shall never fall” (2Pet 1:10).

We must have a balanced version of Christianity that deals with a persons walk with Christ, church life, personal evangelism, work life, marriage life, child training, health, and finances.

3. 3. Dan Curtis Says:

Many times people will say something to the effect that, “Exercise doesn’t help me.” Sometimes it is hard to see the direct results. It doesn’t always show on the scale.

But overweight people who are in good physical condition (yes, that’s possible) live longer than thin people who are out of shape. So exercise is doing something.