Weight Loss
WORK SMARTER NOT HARDER! Weight loss doesn't have to be hard work.
Ask about our custom nutritional and exercise programs that will have you on track to meeting your weight loss
goals and maintain them.
Guidelines to get started:
1.) Calculate Basal Metabolic Rate: (calories burned while resting)
Women: BMR = 655 + ( 4.35 x_____ lbs.) + ( 4.7 x_____ in.) - ( 4.7 x_____ years) = ________ calories
Men: BMR = 66 + ( 6.23 x_____ lbs.) + ( 12.7 x _____in. ) - ( 6.8 x _____ years ) = _________ calories
2.) To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor:
A. If you are sedentary (little or no exercise)
BMR x 1.2 = ____________
B. If you are lightly active (light exercise/sports 1-3 days/week)
BMR x 1.375 = __________
C. If you are moderatetely active (moderate exercise/sports 3-5 days/week)
BMR x 1.55 = ___________
D. If you are very active (hard exercise/sports 6-7 days a week)
BMR x 1.725 = __________
E. If you are extra active (very hard exercise/sports & physical job or 2x training)
BMR x 1.9 = ____________
This calculation shows the amount of calories you can consume to maintain your current weight.
3.) Calculate the amount of calories you need to consume to lose weight.
Example: in order to lose 1 pound a week we would need to decrease our calorie consumption by 3500
calories for the week which means 500 less calories a day.
4.) Decide how much cardiovascular exercise you want start with.
We can either decrease our calorie consumption by 500 or we can add cardiovascular exercise.
person burns approximately 100 calories.
Example: 15 minutes of light cardio / day = 200 calories burned / day
