Calories Continued

No excersise today Yet! but the day is not over!

I found the modifiers for the daily calorie requirement and they are as follows;

using the RMR as the base

x 1.2 - Sedentary - Little or nor excersise and desk job.
x 1.375 - Lightly Active - Light excersise or sports 1-2 days a week.
x 1.55 - Moderately Active - Moderate excersise or sports 3-5 days a week.
x 1.725 - Very Active - Hard excersise or sports 6-7 days a week.
x 1.9 - Extremely Active - Hard daily excersise or sports and a physical job.

For myself I would reckon that I am somewhere the Lightly Active range, walking up and down a factory and yard all day, climbing stairs and starting to excersise.

With my RMR estimated at 1713.5 My daily calorie in take should be approximately 2356.

According to many of the sources that I have read that a daily calorie deficit of between 500-1000 calories will result in a weekly loss of weight of between 0.5 - 1.0 kg (approx 1 stone every 6 weeks).

For any weight loss program a weight goal and time frame are almost esential so thay you can keep track or your progress, myself I have set a goal of 70kg (Eventually) which will bring me back into the BMI healthy range. In the meantime I have set myself a weight goal of 77kg (12 stone). Accounting for the worst case scenario that a calorie deficit of 1000 calories and a weekly weight loss of 0.5 kg, being approximately 83 kg it will take me 12 weeks to reach my goal.

12 weeks is okay with me as stated before this is not a sprint but a steady program of weight loss and fitness.