I wrote an article with that info in it a while back - we use diff words but looks the same
1. Because most of us are not completely sedentary throughout the daily, the Basal Metabolic Rate needs to be adjusted for the amount of activity performed in an average day. The resulting number is called your Total Calorie Needs. This calculation, based on the Harris Benedict Equation simply chooses a factor to multiple your BMR:
· If you are sedentary (little or no exercise) – BMR x 1.2
· If you are lightly active (little exercise/sports 1-3 days weekly) – BMR x 1.375
· If you are moderately (active moderate exercise/sports 3-5 days weekly) – BMR x 1.55
· If you are very active (hard exercise/sports 6-7 days weekly) – BMR x 1.725
· If you are extra active (very hard exercise/sports & physical job or training twice daily) – BMR x 1.9
Continuing with our example, a moderately active woman with BMR of 1,620 would have Total Calorie needs of 2,511. This number represents the amount of calories that can be consumed daily to maintain current weight of 200lbs, assuming that moderate activity level is maintained.
2. The next step is determining the appropriate calorie deficit necessary to reach a weight loss goal. There are approximately 3,500 calories in a pound of body fat, so creating a 3,500 calorie deficit through diet, exercise, or a combination of both, would equate to losing one pound of body fat. (7,000 calories equals 2lbs, etc). Using a weight loss goal of 20 pounds in 3 months, our example tells us that a daily deficit of 835 calories must be achieved per day. The breakdown:
· 20lbs in 12 weeks is equal to 1.67lbs per week
· multiply lbs per week (1.67) x 3,500 (calories in a lb) = 5,845
· determine daily deficit by dividing days of the week = 5,845/7 = 835
3. The last step is to formulate your plan. You can achieve your weight loss goal one of three ways
i. If you plan to reach your goal based on adjustments to your diet alone, simply subtract your daily deficit from your Total Calorie needs to determine your allotted calorie consumption for the day. Using the earlier example subtract 835 from 1,620 equates to daily calorie consumption of 785. Using this method obviously is not appropriate, as The American College of Sports medicine (ACSM) recommends that calorie levels do not drop below 1,200 per day for women, and 1,800 for men.
ii. If you plan to reach your goal through exercise alone, without adjustments to your diet, then 835 calories daily must be burned on top of the exercise being performed before undertaking the program. Remember, the Total Calorie Needs was based on a previously established moderate activity level.
iii. Using a combination of diet and exercise allows you to be flexible in creating a plan that fits with your lifestyle. For example, burn an extra 500 calories through an intense cardio session, and then reduce your calorie intake by 335 calories on that day will result in achieving your established deficit.