Weight Loss Plan

I use this formula to figure out the basic amount of calories that I should be eating. The first section is the formula, and then the second section is my numbers worked out to show how I figure out how many calories I should be eating. 


I. To find your Active Metabolic Rate:
1. Find your Basal Metabolic rate: the amount of calories you burn doing nothing.
  • 655 + (4.7 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

2. Next you need to find your Daily Activity Level: Make sure you read the descriptions 
  • 1.1 : Sedentary: desk job or some other kind of work that entails sitting down for most of the day.
  • 1.2 : Light Physical Activity: On your feet and walking around for half the day or more. Such as stay at home moms, salespeople, and doctors.
  • 1.3 : Moderate physical activity: If you’re on the move pretty much all day, with few limited periods of being sedentary.
  • 1.4 : High Physical Activity: Job requires being constantly on the move and entails significant amounts of manual labor.
3. Once you've determined your BMR and your activity level, you multiply them together. That’s the basic amount of calories you burn in a normal day.

4. Then you add the amount of calories that you burn in your workout, and that tells you your Active Metabolic Rate (how many calories you have burned that day).

5. To lose weight, you should eat 500-1000 calories less than your Active metabolic rate. But you should never go below 1200 (women) calories per day, or your system will slow down. You don’t want your system to think it’s starving. 


II. Here are my numbers:
1. 655+(4.7×280) + (4.7x 65) – (4.7×32) = Amount of Calories I burn doing nothing at all!
  •  655+ 1316+305.5 – 150.4 =2126.1
2. Daily Activity Level = Light—I am a pretty active housewife and walk around doing stuff most of the day, but I’m not on my feet all day long. Be honest with this one. It’s easy to cheat :=P

3. 2126.1 x 1.2 =2551.32 = Basic amount of calories I burn per day.

4. Exercise I do on a regular basis: Still figuring this out. My goal right now is to work out 3 days a week.

5. If I eat a consistent diet of  1400-1600 each day I should lose 2-3 pounds a week. 

  *****Most of this information is a personal application of the information found in “Winning by Losing,” by Jillian Michaels.***




III. Eating Plan: Based on portion control and balancing proteins, carbs, and veggies (fruits are considered a carb).

  • 3 meals a day
  • Fruits at breakfast (and if I need a small snack to tide me over to my next meal)
  • Veggies at lunch and supper (and if I need small snack to tide me over)
  • Cut out sweetener: I am poly-cystic and sugars and simple carbs are the enemy!!! RAWR!!!
  • Stop eating in the evenings: No bedtime snacks!!!
  • No carbs at supper
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