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Now that you calculated your BMR and know your TDEE, you can calculate properly the correct amount of calories necessary for weight loss.

Once you know your TDEE the next step is to adjust your calories according to your primary goal. Calorie balance math is simple, to keep your weight at its current level, you should remain at your daily caloric maintenance level.

Losing weight is easy… in theory. A negative caloric balance is essential to lose body fat. If you eat more calories than you expend you will not lose weight and probably gain weight.

You cannot override the laws of thermodynamics and energy balance. You must eat less calories than you expend in order to burn body fat. The deficit of calories will cause your body to use the stored up energy in body fat. There is 3500 calories in one pound of body fat. If you create a deficit of 3500 calories in one week you will lose a pound of body fat. If you create a 7000 calorie deficit in a week you will lose two pounds that week.

Cutting calories too low slows the metabolic rate, but how low is too low? When the metabolic rate goes too low it causes the thyroid to lower its release causing a slowing of the metabolism even more. So what is a good deficit that will not cause a slowing of the metabolism?

The most common guidelines are 1500 calories consumed per day for males and 1200 calories for females is the low end of the scale. You should not go below this calorie level.

Well if this is the low end, where do I start? Start with reducing your calories 15-20% below your TDEE. A larger deficit will be needed later as the diet proceeds.

If your resolution was to lose weight this year I have a F.R.EE E-Course “10 Steps to Rapid Fat Loss” on my website. Start 2010 Right! Make a trip over to www.WipeOutWeight.com DO IT NOW!

The best way in determining Total Daily Energy Expenditure is through the use of BMR (basal metabolic rate). BMR is the total number of calories that your body requires for normal bodily functions not including external activity. Things included in BMR are keeping your heart beating, maintain your body temperature, and other metabolic processes.

Your BMR accounts for 2/3 of total daily energy expenditure. It varies from person to person greatly and anyone who says they can eat anything and not gain any weight has a high BMR. They are lucky. On another note, the more muscle you have the higher your BMR is.

Muscle is metabolically active and needs a lot of energy to sustain it, so, one of the easiest ways to increase your BMR is to engage in weight training in order to increase/maintain your lean body tissue (Muscle). This indirectly could cause body fat loss.

How to calculate BMR:

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)

NOTE:  1 inch = 2.54 cm, 1 Kilogram = 2.2 lbs.

Example:

You are male

You are 30 yoa

You are 6’ tall (182.88 cm)

You weigh 200 lbs ( 91 kgs)

Your BMR = 66 + (13.7 X 91kg) + ( 5 X 182.88 cm) – ( 6.8 X 30 yoa) = 2023.14 calories

You must now add in the Activity Multiplier

Sedentary = BMR X 1.2 (little to no exercise)

Light Activity = BMR X 1.375 (light exercise 1-3 days/wk)

Mod. Active = BMR X 1.55 (mod 3-5 days/wk)

Very Active = BMR X 1.725 (hard exercise 6-7 days/wk)

Extreme Active = BMR 1.9 (hard exercise 2X per day everyday)

YOU = 2023 calories at light activity (1.375)

(TDEE) = 2023 cals X 1.375 = 2782 calories

If your resolution was to lose weight this year I have a F.R.EE E-Course “10 Steps to Rapid Fat Loss” on my website. Start 2010 Right! Make a trip over to www.WipeOutWeight.com DO IT NOW!

You have been trying for some time now to lose weight. You start the day fresh and have the best intentions only to fall short again of your goal. Weight loss is a daily struggle for you and you are starting to feel like no matter what you do you will never lose weight.

Sounds familiar to many people and to me when I was younger. If youwant to take control and finally lose that weight, you must identify the reasons why your efforts failed. I’m going to give you a checklist of the most common mistakes that way if you can identify the mistake you can correct it.

1. Not making weight loss your number one priority.  If you want to lose weight you must make it a priority, your number one priority! This means that if you are going on a trip you must take your pre-packaged foods with you and or plan how many calories your next meal will consist of.
2. Setting un-realistic goals about weight loss. Many people set goals that are way too lofty and or unrealistic and doomed to failure. This includes hoping to lose 20 lbs in a week. A better alternative is knowing that 2 lbs per week is much more realistic and sustainable.
3. Having a do-or-die attitude. Moving into a weight loss with this type of attitude does not allow for little changes needed to tweak your diet. Making small changes so you are not overwhelmed is the way to go.
4. Expecting immediate results. Expecting immediate weight loss results usually destroys a positive attitude./ You must understand that it took a long time to get where you are at, it will take a while to lose the weight. Give your weight loss time!
5. Eating haphazardly. This is probably the biggest pitfall the dieter has. Eating small meals at regular intervals is the cornerstone of dieting. Deviating from the frequency or calorie range even a few times can be disastrous long-term. This includes justification of nibbling/splurging. If you can justify it once, you can do it again.
6. Lying to yourself. If you want to lose the weight you have to be true to yourself. You must hold yourself accountable. This will ultimately lead to other excuses and “poof” the diet has been destroyed.

If you have identified any of the above habits in previous attempts to lose weight, you need to fix the problem. This will ensure a greater chance of success. Get rid of the excuses and follow your plan to the “T” and you will reap the rewards of weight loss.