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DEL.ICIO.USEstimating Calorie Requirements for Weight Loss
The Atlanta Journal-Constitution
When you declare that you want to “lose weight”, what you really mean is that you want to lose fat. Spot reductions are nothing more than man-made myths and a skilled plastic surgeons payday. There are no simple fixes or magic pills to remove the saddle bags, cellulite and back fat problems that plaque so many people. Love handles, excess abdominal fat, floppy arms, all areas we can each claim as one of those sore spots in our unending quest for a better body.
If you don’t remember anything else, remember this Fat only disappears when you burn more calories than you consume.
Knowing your body fat percentage can help you determine if your weight loss goals are realistic. Understand that weight loss doesn’t always mean fat loss. “Weight” consists of both lean body mass and body fat. For example:
Estimating the Nutrition Needs of a 140 pound Woman
The first step is to calculate energy needs (Calories) by calculating the 140-pound female’s daily energy expenditure.
Multiply bodyweight (in pounds) by 11: 140x11 = 1540 Calories.
Next, choose the correct exercise level and multiply the Calorie number determined above by the percentage associated with the exercise level. 20% for no exercise 25% for light exercise every day 30% for moderate exercise every day 35% for very intense exercise 3 or 4 days a week:
In this example, 25% is used because we are guessing that the woman exercises moderately. Therefore, the physical activity energy expenditure would be: 1540 x 0.25 = 385 Calories.
Add this number to the original number to get total energy expenditure: 1540 + 385 = 1925 Calories.
This client would need to eat 1925 Calories per day to maintain bodyweight.
To start fat loss, adjust total energy expenditure by 0.9 to get a 10% Calorie deficit. = 1925 x 0.9 = 1732 Calories per day is the daily goal intake for fat loss for this client.
General Body Fat Percentage Categories
From the American Council on Exercise
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
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