To lose 2 pounds per week, he would need to consume approximately 2,106 calories. Very Active (exercise 6-7 days per week = 1.725 X BMRĮxtremely Active (twice daily exercise or an incredibly active job) = 1.9 X BMRīy using the activity multiplier, we can determine that this person will burn 3,106 calories in a day when activity is considered. Moderately Active (exercise 3-5 times per week) = 1.55 X BMR Lightly Active (exercise 1-3 times per week) = 1.375 X BMR Sedentary (office work, television) = 1.2 X BMR The next step is to factor in the person’s activity level to determine the total daily energy expenditure. Using the formula above, we are able to determine that this man would burn 2,003.9 calories if he stayed in bed all day. I do not know this person’s stats, so I am going to assume that this person is a moderately active male aged 45, weighing 97 kg and standing at 183 centimeters tall. To determine this, we can use the Harris-Benedict formula:įormula for women: 655 + (9.6 X weight in kilograms) + (1.8 X height in cm) – (4.7 X age)įormula for men: 66 + (13.7 X weight in kilograms) + (5 X height in cm) – (6.8 X age) Basal metabolic rate is the number of calories that a person would burn if they stayed in bed all day. We can determine the person’s daily caloric expenditure by calculating the person’s basal metabolic rate and then using an activity multiplier. In other words, the person would need to eat 1,000 calories less than they expend daily. We can divide this by 7, arriving at a daily deficit of 1,000 calories. This means that the weekly deficit would need to be 7,000 calories. One pound of fat contains 3,500 calories. The first step to answering this question is to determine how large the person’s caloric deficit needs to be on a daily basis to lose 2 pounds per week. Now, let’s move on to the question at hand, shall we? It would certainly result in decreased muscle mass and many nutrient deficiencies. This is NOT to say that a diet consisting only of pastries is a good idea. If you consume fewer calories than you expend, weight loss will be the result. While ideal macronutrient ratios are certainly encouraged for ideal results, weight loss ultimately comes down to calories. Many people are convinced that eliminating things from their diets, such as carbohydrates, will force them to lose weight. I am also going to assume that this person is aiming to lose 2 pounds per week.īefore I begin to explain how to break this down mathematically, let me address a common weight loss misconception. This is because it would be impossible to determine what the rest of the person’s diet might consist of. Now, to answer this question, I am going to assume that apple turnovers are the only food being consumed on a daily basis. The question was, “How many apple turnovers can I eat in one day and still lose weight?” Although it was clearly intended to be funny, I decided to answer it because it involves some pretty complex equations that can be useful for people striving to lose weight. I got a lot of interesting responses, but one question stood out. It all started when I reached out to all of my friends on Facebook and asked them to comment on my post with a fitness related question. I have a fascinating post for you today, folks! I will be illustrating some weight loss fundamentals through the real question, “How many apple turnovers can I eat in one day and still lose weight?”
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