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Determining your Caloric Maintenance Level is useful in calculating the daily caloric deficit needed to acheive your desired weighloss goal.

Using the approximation that 1pound = 3500 calories, we can determine the rate at which we will lose weight.

Determining Maintenance Level:

BMR

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

Men: BMR = 66 + (13.7 X 105.235) + (5 X 177.8) - (6.8 X 32)

Men: BMR = 66 + (1441.7195) + (889) - (217.6)

My BMR = 2179 (2179.1195)

The Harris-Benedict formula

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) : Maintenance Level = BMR x 1.2

2. If you are lightly active (light exercise/sports 1-3 days/week) : Maintenance Level = BMR x 1.375

3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Maintenance Level = BMR x 1.55

4. If you are very active (hard exercise/sports 6-7 days a week) : Maintenance Level = BMR x 1.725

5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Maintenance Level = BMR x 1.9

I currently fit into category 3 (moderately active) which means I take 2179 and multiple by 1.55 which means my maintenance level = 3377

Playing it consevative, I use the category factor of 1.375 which would = 2996

This means that if I keep my daily caloric intake below 2996 that I

will lose weight. Keeping in mind that one (1) pound (lbs.) is equal

to approx 3500 calories we can determine the rate at which I will lose

weight based on how big my daily deficit is.

Example:

If I keep my caloric intake at 2496 (or a 500 calorie daily deficit

2996-500=2496), then I would lose 1 pound (average 75% fat, 25% lean

tissue) every seven (7) days. At this rate it would take me 350 days

to lose my goal to reach 185 lbs. Keep in mind this is true weight loss and

not the flucuations you can see from retaining water or losing water

weight, etc.

My goal is to set my daily caloric intake at 1496 (or a 1500 calorie deficit).

Using the math above, it will take me 2.33 days to lose 1 pound. At this rate it will take me 110 days

from today to achieve my goal. 110 days would place my approximately

around April 15th. Accounting for imperfection, I will set my offical

target date as May 1st.

May 1st, here I come!

Track my progress at: http://Lose50PoundsIn2009.info