Want to lose some bodyfat? Go here :D

[MeRikey]

I would first like to say to you lads and ladies that saying “I want to lose 5 pounds” or “lose weight” is VERY Misleading. What you should be saying is “I want to lose FAT." This is because your “Weight” does not JUST consist of Fat! Actually.. most of your weight comes from Bone Mass, Body parts inside yourself (Like your heart, liver, intestine etc..), Muscle etc.. I highly doubt anyone wants to lose 5 pounds off their heart or intestine!! OUCH!

You came to this thread, so most likely YOU are interested in reducing your body fat. Now limiting your calories will help you lose body fat BUT you should also be doing regular activity! By this I do not mean getting up to change the channel on the TV. I mean walking, biking, swimming, running etc.. WHATEVER! Just be active for atleast 30minutes a day.

Now back on schedule;

This is how you calculate how many calories you need to limit and intake for your diet to be successful!

First off, you need to figure out what your BMR is (basal metabolic rate);

This is the calculation you need to use first. Women use the one intended for you “The one right under Women “655 (4.3 x weight in pounds) (4.7 x height in inches) - (4.7 x age in years)“ And Men use the one intended for you “66 (6.3 x weight in pounds) (12.9 x height in inches) - (6.8 x age in years)“

Women:
655 (4.3 x weight in pounds) (4.7 x height in inches) - (4.7 x age in years)

MEN:
66 (6.3 x weight in pounds) (12.9 x height in inches) - (6.8 x age in years)

Next, you need to apply and incorporate daily activity;

If you are hardly moving or little activity : BMR x 20 percent
If you are lightly active: BMR x 30 percent
If you are moderately active (You exercise most days a week.): BMR x 40 percent
If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent
Just for example I will show you how I would do it;

I am a Male, 200 pounds, Age 18 and 71 inches in height.

66 (6.3 x 200) (12.9 x 71) - (6.8 x 18) = 2 119.5

I am extremely active so I would use “If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent”

So..

2 119.5 x 1.60% = 3 391.2
I would have to consume 3 391.2 calories to MAINTAIN my weight. If I wanted to lose weight I would gradually reduce the calories. If I was a beginner I would take off 1-300 calories so I would be consuming 3 091.2 to 3 291.2 calories a day. Eventually as you get snug into this routine take off 2-300 more calories and consume this amount daily.

A pound consists of 3500 calories, so if you take off 500 calories you will be losing a pound a week! Now don’t go crazy with this though!! 2.5 pounds should be the MAX weight you are losing a week. Anything more will most likely cause more harm then good.

REMINDER!!!

Little things like biking to work, carrying your groceries, drinking less Soda, adding less milk to your cereal etc... it ALL helps. Now it may be small changes.. but it ADDS up to your goal in the long run.


Good Luck!

[Toasterz]

I actually came into this thread to say I do p90x so I dont need to worry about any of this.

This thread is helpful though for some people

[MeRikey]

Thanks

[Alchemist]

You think OP members are fat !?

[Matt0]

FUCK YOU ASSHOLE IM BIG BONERD NOT FAT

[SUICIDE BOMBER]

I cant tell, are you trollin?

[caveman]

lol, i'm fat and i don't mind it

[MeRikey]

This is for people WHO WANT TO LOSE FAT, no i dont think OP members are fat -.-

[Alchemist]

chilaxe man I was j/k pz

[MeRikey]

Ermm.. ok.

[thatpablokidd]

Do you believe in me friend?

[The Baconator]

This is definitely a VERY incomplete post. Lots of important missing information and some arguably incorrect numbers. (ie. Losing 2.5lbs/week? That's a lot of weight and a healthy amount to lose per week is 1lb and definitely no more than 2)

You also need to provide a breakdown of protein/carbs/fats. This is arguably more important than your calorie calculation.

If you're trying to lose wight, you'll want do the calorie calculation you had listed and just subtract 500 calories from it right away. There really is no need to ease your way into 500 calories. Hell, a protein shake is over 500 calories.

Overall, your post looks like it took a lot of effort but it doesn't contain that much information.

[Temp12]

This is definitely a VERY incomplete post. Lots of important missing information and some arguably incorrect numbers. (ie. Losing 2.5lbs/week? That's a lot of weight and a healthy amount to lose per week is 1lb and definitely no more than 2)

You also need to provide a breakdown of protein/carbs/fats. This is arguably more important than your calorie calculation.

If you're trying to lose wight, you'll want do the calorie calculation you had listed and just subtract 500 calories from it right away. There really is no need to ease your way into 500 calories. Hell, a protein shake is over 500 calories.

Overall, your post looks like it took a lot of effort but it doesn't contain that much information.

A healthy weight to lose is 2lb per week, you will do 5-8 per week depending on how fat you are and a lot of it will be water weight and just because you are active and sweating it out. I started in october at 242, i am now at 208, i kinda hit a bump at christmas and i am now recovering from mono/strep i was at 218 2 and a half weeks ago (with clothes on) i am now at 211 with clothes on.

when I run about about 3-4 miles i lose 2-3 pounds alone in water weight, its just how it is. I also sweat very easily so yeah . You can lose the weight quickly, but you can also gain it quickly.


Also i am very confused with your equation i do this i get a ridiculous number 79212771.36 and i do yours and get something completely different.