How to lose 1-3 pounds in a week?
I know that there are 3,500 calories in one pound. So, I need to burn it from doing exercise or to consume fewer calories.
Reference: What it takes to burn 1 pound in 1 week
I’m targeting to lose 1-3 pounds a week. To achieve this, I computed for my total energy allowance (TEA) which is my total calorie that makes me maintain my current weight.
Here’s the formula
TEA = (weight) kg x (activity) kcal/kg
| Activity | kcal/kg |
|---|---|
| Bed rest but mobile (hospital patients) | 27.5 |
| Sedentary (mostly sitting) | 30.0 |
| Light (tailor, nurse, physician, jeepney driver) | 35.0 |
| Moderate (carpenter, painter, heavy housework) | 40.0 |
| Very Active (swimming, lumberman) | 45.0 |
Reference: Food Exchange List Diet
My current weight: 102
My TEA: 102kg x 30kcal/kg* = 3,060 kcal
*Most of my day spent sitting in front of the computer.
After getting my TEA, I know that I’m consuming at least 3000 kcal per day to maintain my 102kg. In order for me to lose weight, I can adjust my daily calorie intake to 1500 kcal per day. With that, I will be consuming 1500 kcal less which gives me 10,500 kcal less per week (1500kcal x 7days). With 10,500 kcal less per week, I could lose 3 pounds per week!
April 29th, 2008 at 10:47 pm
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