Healthy Weight Loss Rate Calculator
Healthy Weight Loss Rate Calculator
A healthy weight loss rate calculator can be misleading when making a weight loss plan. Aiming for 1 pound of fat loss per week is the ideal target. Anything faster than this puts you at risk for losing muscle mass, slowing your metabolic rate and other health related issues.
There are a few numbers you will want to calculate when making a weight loss plan. First you need to know where you are starting with your daily caloric intake. This will be a key indicator in determining what type of adjustments you can start with that will lead to successful weight loss.
Calculate Calories Consumed
To get started you need to track your calories. This is where most people get derailed and quit a weight loss diet. It is definitely a tedious task that must be learned over time. Skipping this step is a very bad idea. I cannot stress this point enough. Calculating your calories consumed daily is so important that you cannot skip this step! Preparing all your meals in advance for the week can definitely make life easier, especially if you have a busier lifestyle. This allows you to cook in batches and weigh all the portions for each meal. Alternately, weighing food as you go, which is what I did. It can be time consuming initially, but there is no alternative. Trying to eyeball your food and know what how much it weighs is nearly impossible for the purpose of weight loss.
Calculate Calories Burned
The next thing you need to know as a starting point is your Basal Metabolic Rate (BMR). BMR is how many calories your body burns during the day with minimal activity. For example, you will burn fewer calories while you sleep than standing. For many people this is going to be in or around 2000. My BMR was 1890 when I started my transformation. As I lost weight it also dropped to about 1740 now.
Calculate Calories From Activities
One of the next most important numbers to calculate is calories burned during activity. For example, a 30 minute walk might burn around 100 calories. This is a vital component in order to keep your body fed and still aim for weight loss. If you get this part wrong it can leave you feeling really hungry or without results.
This number changes daily depending on how much activity you do. I suggest downloading my ebook where I outline a great strategy for this component.
When you have those numbers you can begin to develop a plan for your weight loss. The simple version is BMR + activity calories = daily maintenance. This fluctuates per day based on activity. So, if you want to have more food you just need to increase activity. Probably not what you wanted to hear.
A quick example, let’s assume your BMR is 2000 and activity is 100. This would make your daily maintenance levels 2100 calories. To lose weight you need to be below this number for your total caloric intake. Keep in mind these numbers are going to be different for everyone. There is no rule for how much you need to eat but aiming to have a deficit is important. This is why it is important to determine these numbers. For aggressive weight loss, aim for a 20% deficit per day.
In my book I go into much more detail on how you use these numbers and the devices I recommend to make this as simple. You want this part to be as painless and minimize any trial and error to avoid wasting time.
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People Also Ask
What is a realistic rate of weight loss?
It is smart to aim for 1 pound a week. Generally to lose 1 pound a week, you need to burn 500 calories more than you consume. This is attainable with a lower calorie diet and regular physical activity.
What is an unhealthy rate of weight loss?
According to many experts, losing 1 pound per week is a healthy and safe. Losing more than 1 pound per week is considered fast and could put you at risk of many health problems, nutritional deficiencies and a drop in metabolism.
How long does it take to lose 30 pounds?
Health experts recommend aiming for about 1 pound of weight loss per week. Therefore, it should take about 30 weeks to lose 30 pounds safely.
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