Calculating the Burn

I’m just parking this here so I can refer to it later:

My BMR at my current weight requires 1447 calories. This is the amount my body needs just to breathe and keep my heart beating. Can’t go below this number without interfering with metabolism. The equation for women is BMR=655+[4.35*weight in lbs.]+[4.7*height in inches]-[4.7*age]. For men the equation is BMR=66+[6.3*weight in lbs]+[12.9xheight in inches]-[6.8*age]. I did not look up the equation for children because I don’t believe children should be calorie counting unless they are under medical supervision.

Maintenance (sedentary) is 1,736 calories. This is the number of calories I need to maintain my current weight.
Sedentary = BMR*1.2 (little or no exercise, desk job)
Lightly Active = BMR*1.375 (light exercise/sports 1-3 days/wk)
Mod. Active = BMR*1.55 (moderate exercise/sports 3-5 days/wk)
Very Active = BMR*1.725 (hard exercise/sports 6/7 days/wk)
Extr. Active = BMR*1.9 (hard daily exercise/sports & physical job or 2x day training, i.e. marathon, contest, etc.)

In order to lose 1 pound a week I need a deficit of 500 per day, or 3500 per week.

1736-1447=289. If I eat 1447 calories each day, my deficit is 289, or just over ½ a pound a week with no exercise. Therefore, I need to burn an additional 211 calories each day to lose 1 pound per week. Burn needed for 1.5 pounds per week is 461. Burn needed each day for 2 pounds per week is 711.

I did yoga last night for the first time in a year. It was a bit humbling finding out that I am too fat to touch my toes. I am not flexible any longer, and I have no upper body strength. At least my legs are still strong. Squats and warrior poses were no problem at all.


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