Calorie Counting for Dummies

I have been wanting to learn how to count calories for a while but didn't really know where to start. I have contemplated buying books but $20 just seemed like a lot. So with the help of my good friend the world wide web here you go:

BMR - Basal Metabolic Rate. Essentially the number of calories you burn a day just to do nothing, ie basic body functions like breathing.

To calculate for adult women use this formula:

BMR= 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

or go to this link for a dummy proof calculator.

Then you need to figure out the number of calories you would need to maintain your current body weight, so pretty much what you are already doing without paying attention to it. For this you use the Harris Benedict Formula based on your current activity level...how many calories you burn on a normal basis currently.

Activity Factor
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job)

Maintenance Calorie Level = BMR x Activity Factor

Now that you know how many calories you are currently working with you can begin to calculate calories to lose weight.

3500 calories = 1 lb

If you are like me that seems like a big ole number for a tiny result. Thus is the plight of the cheeseburger.

Your options are to create a calorie deficit through consuming less in food, burning more in exercise, or both.

3500 = 500/day to lose 1 lb a week.

A good start is to reduce by 500 calories a day, but not more than 1000.

A healthy weightloss goal is 0.5lbs-2lbs a week. You know, for those of us not on the biggest loser. They say this helps to ensure the weight you lose will actually stay off.

However you should never drop below 1200 calories a day for women.

I did some research online and the type of spin class I do should burn on average of 400-600 calories per class. So that is good news. Exercise on machines like treadmills and ellipticals thankfully will tell you how many calories you have burned.

So that was my calorie lesson for the day. There is clearly more to learn when it comes to what foods you are actually eating to achieve this goal, that will have to be another lesson. Next goal...to start keeping track and figure out how to actually do this. Good luck 2010!

PS don't google foods with most caloric bang for your buck...or you will be forced to stare at pictures of the most delicious foods you have ever seen which one bite is about what you just calculated your daily caloric intake to be! My mouth is watering. I thought my google results would be like super foods...not super unhealthy foods. oops.