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Equation for calculating calories (lose 10 lbs in 6 weeks)

I found this in the 12/04 issue of Fitness magazine and thought it was interesting. It takes into account a person's age, height, and activity level. By using your goal weight (10 pounds lighter) in the equation, you automatically eat fewer calories. I'm not sure how accurate it is but at least it gives us an idea of what might be appropriate. Of course, losing 10 pounds in 6 weeks might be a little drastic for some people.

1. Subtract 10 pounds from your current weight, then multiply this by 4.4. (Ex. If you weigh 145 now, subtract 10 to get 135. Multiply 135 by 4.4 to get 594.)

2. Calculate your height in inches, then multiply by 4.6. (Ex. 5'4" is 64 inches. Multiply 64 by 4.6 to get 294.4.)

3. Multiply your age in years by 4.7. (If you're 30 you get 141)

4. Add up the answers to the first three steps and then add 655. (Ex. 594 + 294.4 + 141 + 655 =1684.4. Round up or down to the nearest whole number: 1684.

5. Multiply this number by an activity factor. These are the extra calories needed to support your daily physical activity level.
1.2 if you sit at a desk all day, unable to work out due to injury, or
too tired/busy to work out on a daily basis.
1.3 if you walk your dog twice or more daily, take the stairs whenever
you can or exercise moderately for up to 2 days a week.
1.5 if you exercise for 1 hour at least 3 and up to 5 times a week.
1.7 if you are a hard-core runner, train 2-plus hours a day or have a
physically demanding job.

Your final number equals your daily calorie limit to lose 10 pounds in six weeks.

Tue. Mar 28, 1:22pm

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Thanks for posting - Im always looking for new ways to calculate what my calories should be since I feel like I've just kind of guessed at it.

I wonder, though, how accurate this equation is. I did it and my calorie limit was 2117. That seems awfully high, given that right now I'm targeting around 1600 cals per day. And I used a physical activity level factor one lower than I thought described me, in case I was overestimating.

Tuesday, March 28, 2006, 3:03 PM

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thanks, this is really helpful!

Tuesday, March 28, 2006, 3:15 PM

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that would put ne at 2928 calories....that seems rather high im 41 195 lbs 5'3" and work out everyday for 1 1/2 hours

Tuesday, March 28, 2006, 3:48 PM

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It think it overestimates or possibly is the calories needed to maintain weight? Mine came out to be 2524, I actually think I would gain weight if I ate that much. My trainer has me on at 1400 calorie diet and I workout 6 times a week. I have about 10 pounds to lose.

Tuesday, March 28, 2006, 3:58 PM

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This makes no sense - so a 100 yr old gets to eat 300 more cals than a 20 yr old??? Surely you burn more when you're 20 and still kinda growing a little.

Tuesday, March 28, 2006, 4:18 PM

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There's absolutely no way this equation is accurate. I would never lose weight on 2635 calories/day!

Tuesday, March 28, 2006, 4:42 PM

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I'm not too sure of that either. It puts me at 2,658.6. I know if I eat that much, I will gain weight.

Tuesday, March 28, 2006, 5:15 PM

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Get your metabolism tested!!!

Best thing to do is get your metabolism tested! Once the machine figures your RMR (Resting metabolic rate) you can plug in your goal weight and how long you have to reach that goal and you get a handy dandy report that tells you how many calories to eat based on YOUR RMR, lifestyle and exercise.

Tuesday, March 28, 2006, 6:43 PM

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It gave me 1989, and I'm 23, activity factor of 1.3, and 120 lbs. I eat about 1300 calories a day, maybe 1500 on splurge days, and have been maintaining for quite awhile! Upping the calories by 700 a day couldn't possibly make me lose! Though I'd love to try!

Wednesday, March 29, 2006, 5:10 PM

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Can I recommend an alternative formula?

I've found this to be pretty dead-on over the years:

1. Multiply your current weight by 11. Those are the cals to maintain.
(i.e: 172 x 11 = 1,892 cals).

2. If you want to lose 10 lbs., that's 35,000 cals.

3. Subtract a cal minimum, like 1200, from the maintenance cals. Multiply by the amount of time you have to lose (6 weeks = 42 days).
(i.e: 1,892-1,200= 692.....692 x 42 = 29,064 cals burned through cal reduction!).

4. Subtract 35,000 (the amt. of cals in 10 lbs.) from the cals lost through cal reduction, to get the amt. that must be burned through exercise.
(i.e: 35,000-29,064= 5,936.)

5. How many times will you work out? Say 3x a week for 6 weeks-- that's 18 workouts. 5,936 divided by 18, is 330 cals that should be burned during each workout.

You can plug in a different daily limit, like 1500 instead of 1200, if 1200 is too low for you. But you shouldn't go below 1200 cals.
Hope that's helpful!

Thursday, March 30, 2006, 8:35 AM

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